Calcium

MineralsElectrolytes
Written By Fayte Investments LLC

Calcium is essential for building and maintaining strong bones, reducing the risk of osteoporosis and fractures. It is also associated with lower blood pressure levels and may aid in weight management and body fat reduction. In this blog post, we'll delve into the key roles of calcium, its optimal daily intake, co-factors that enhance its benefits, and rich food sources.

Key Role

Calcium is critically important for overall health due to its numerous roles in the body. Here's a detailed look at why calcium is vital:

  • Bone and Teeth Health:

    • Calcium is the main mineral found in bones and teeth. It provides structural strength and rigidity. Adequate calcium intake is crucial for the development and maintenance of strong bones and teeth, helping to prevent conditions like osteoporosis, which causes bones to become weak and brittle.

  • Muscle Function:

    • Calcium is essential for muscle contraction. It interacts with proteins within muscle cells, enabling muscles to contract and relax properly. This is crucial not only for skeletal muscles but also for the heart muscle and smooth muscles in blood vessels and other organs.

  • Nerve Function:

    • Calcium plays a key role in the nervous system. It is involved in the transmission of nerve impulses by helping in the release of neurotransmitters. These chemical messengers transmit signals between nerve cells, allowing the brain to communicate with the rest of the body.

  • Blood Clotting:

    • Calcium is necessary for the coagulation process. When bleeding occurs, calcium works with other factors to form blood clots, which stop the bleeding. Without adequate calcium, blood clotting would be impaired, leading to an increased risk of excessive bleeding.

  • Cellular Functions:

    • Calcium is a crucial intracellular messenger involved in many cellular processes. It regulates various functions such as muscle contractions, hormone secretion, and enzyme activity. Calcium ions act as a signal for many cellular activities, making it essential for proper cell function.

  • Cardiovascular Health:

    • Calcium is important for maintaining a healthy heart. It helps regulate heart contractions, ensuring that the heart beats regularly and efficiently. It also aids in maintaining normal blood pressure by supporting the function of blood vessels.

  • Metabolic Functions:

    • Calcium plays a role in the metabolism of other nutrients and in maintaining proper pH levels in the blood. It helps to ensure that the body's metabolic processes function smoothly.

Optimal amount/day

The optimal amount of calcium per day varies by age, gender, and life stage. Here are the recommended dietary allowances (RDAs) for calcium, according to the National Institutes of Health (NIH):

  • Infants 0-6 months: 200 mg

  • Infants 7-12 months: 260 mg

  • Children 1-3 years: 700 mg

  • Children 4-8 years: 1,000 mg

  • Children 9-18 years: 1,300 mg

  • Adults 19-50 years: 1,000 mg

  • Adult men 51-70 years: 1,000 mg

  • Adult women 51-70 years: 1,200 mg

  • Adults 71 years and older: 1,200 mg

  • Pregnant and breastfeeding teens: 1,300 mg

  • Pregnant and breastfeeding adults: 1,000 mg

These recommendations help ensure sufficient calcium intake to support bone health and other bodily functions.

Co-factors

Several cofactors and nutrients help with calcium absorption and utilization in the body:

  • Vitamin D: Essential for calcium absorption in the intestines. It helps convert calcium into a form that can be absorbed into the bloodstream.

  • Magnesium: Works synergistically with calcium and is important for converting vitamin D into its active form, which enhances calcium absorption.

  • Vitamin K: Plays a role in bone metabolism and helps direct calcium to the bones where it is needed, rather than allowing it to deposit in soft tissues.

  • Phosphorus: Works with calcium to build strong bones and teeth. However, the balance between calcium and phosphorus is important; too much phosphorus can hinder calcium absorption.

  • Protein: Adequate protein intake can improve calcium absorption, though excessive protein may lead to calcium loss through urine.

  • Lactose: Found in dairy products, lactose can enhance calcium absorption, especially in infants and young children.

  • Boron: A trace mineral that helps improve calcium absorption and utilization by influencing the metabolism of calcium, magnesium, and vitamin D.

  • Zinc: Important for bone growth and may play a role in the mineralization of bone.

Maintaining a balanced diet that includes these cofactors can help optimize calcium absorption and support overall bone health.

Food Sources

Three are many ways to get adequate calcium in addition to consuming dairy products. Many of the foods listed below are often overlooked as rich calcium sources. Incorporate as many of these foods into your diet for adequate calcium intake.

  • Leafy Green Vegetables: kale, collard greens, turnip greens, bok choy, spinach *although spinach contains oxalates that can inhibit calcium absorption, see note below.

  • Legumes: tofu (especially with calcium sulfate), tempeh, edamame, white beans, chickpeas

  • Dairy Products: milk, cheese, yogurt

  • Fish: canned sardines and salmon with bones

  • Nuts and Seeds: almonds, chia seeds, sesame seeds, tahini

  • Other Vegetables: broccoli, okra

  • Fruits: oranges, dried figs, blackberries

  • Seaweed: wakame, nori

  • Fortified Foods: fortified plant-based milks (almond, soy, rice, oat), fortified orange juice, fortified cereal

Incorporating calcium-rich foods, can help optimize calcium absorption and utilization, promoting overall health and well-being. Additionally, maintaining a balanced diet that includes a variety of nutrient-rich foods is essential for ensuring adequate intake of these cofactors and supporting optimal health.

IMPORTANT NOTE ON OXALATES: Oxalates are compounds found in many plant foods, including some leafy greens, nuts, seeds, and vegetables like spinach, beets, and sweet potatoes. Oxalates can bind to calcium in the digestive tract, forming insoluble calcium oxalate crystals. These crystals are not absorbed and can be excreted in the feces, leading to reduced calcium absorption.

The presence of oxalates can inhibit the absorption of calcium from foods that contain them, such as spinach. While spinach is high in calcium, much of it is bound to oxalates, making it less bioavailable for absorption by the body. This means that even though spinach contains a significant amount of calcium, the body may not be able to utilize all of it due to the presence of oxalates.

However, it's important to note that not all calcium-rich foods contain high levels of oxalates. For example, kale and collard greens are also rich in calcium but contain lower levels of oxalates compared to spinach, making the calcium in these foods more bioavailable.

To maximize calcium absorption while consuming foods high in oxalates, it's advisable to pair them with sources of calcium that are low in oxalates or to choose cooking methods that can help reduce oxalate content, such as boiling or blanching. Additionally, consuming calcium-rich foods at separate meals from high-oxalate foods may also help optimize calcium absorption. Read more here!

COOKING METHOD

To preserve calcium content in meals, opt for practices like using minimal water when cooking vegetables and retaining cooking liquid for incorporation into dishes. Choosing raw or lightly cooked vegetables and utilizing quick cooking methods such as stir-frying or microwaving with minimal water can also help maintain calcium levels. Being mindful of cooking techniques ensures that calcium-rich foods retain their nutritional value in meals.

Fayte Investments LLC
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