Calcium is one of the most plentiful minerals in the body. In addition to bone health, calcium is also responsible for muscle function, nerve transmission, intracellular signaling and hormonal secretion. The amount of calcium in the blood is tightly regulated by the body. Only 1% of our body’s calcium is in the blood; the other 99% is stored in the bones and teeth. If our blood calcium levels are too low, the levels are replenished by using what is in storage.
Age plays a role in the amount of calcium that we absorb. As a child and adolescent, we are constantly rebuilding bones. Absorption is high during this stage because we are still growing and are in need of the calcium. Once adulthood is reached, we are not typically building or breaking down bone mass though, as we age, breakdown exceeds the building of calcium.
Although milk and dairy are the well known sources of calcium, there are other ways to get this necessary mineral. More and more people are shying away from milk and/or dairy for various reasons, so it is important to be aware of other means of obtaining calcium. Here are five non-dairy foods that are excellent sources of calcium:
- Sardines (with the bones)
- Soy milk
- Tofu (made with calcium sulfate)
- Salmon, canned (with bones)
- Kale
There are some factors that decrease the amount of calcium absorbed by the body and causes us to lose calcium in our urine. The consumption of caffeine and alcohol causes decreased absorption and loss of calcium. Vitamin D, on the other hand, increases absorption of the mineral. When you are at the grocery store, be sure to look for foods that state that they are fortified with calcium. These are what you will want to select when aiming to increase your intake.
If you have any questions about how to improve your calcium intake, email me! I’d love to hear from you!
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