Nutrients Calcium

Calcium is among the most abundant minerals present in the human body, with the majority located in the bones and teeth. The remaining calcium is distributed throughout nerve cells, blood, body tissues, and various bodily fluids.

Significance of Calcium

Calcium is a vital mineral necessary for the proper functioning of the human body. It plays a crucial role in the formation and maintenance of healthy teeth and bones. Adequate intake of this mineral can also aid in the prevention of osteoporosis. The primary functions of calcium include:

• Contributing to the development of strong bones and teeth.
• Facilitating the blood clotting process.
• Enhancing the transmission of nerve signals.
• Assisting in the contraction and relaxation of muscles.
• Supporting the release of hormones and other essential chemicals.
• Maintaining a regular heartbeat.

Calcium-Rich Food Sources

Dairy products serve as excellent sources of calcium, with milk being the most prominent option. Other dairy items that contribute to calcium intake include yogurt, various cheeses, and buttermilk, all of which are easily digestible.

Whole milk is particularly beneficial for children under the age of two, while low-fat milk is recommended for those over two years old, as well as for adults. Skim milk is an excellent low-fat alternative. It is important to note that the removal of fat from milk does not diminish its calcium content.

In addition to calcium, milk is a significant source of phosphorus and magnesium, which facilitate the body's absorption of calcium. Vitamin D is another essential nutrient that aids in calcium absorption, which is why milk is frequently fortified with this vitamin.

Additional Calcium Sources

Green leafy vegetables are also among the best sources of calcium. Notable examples include mustard greens, kale, broccoli, collard greens, turnip greens, and Chinese cabbage.

Beyond dairy products and vegetables, other notable sources of calcium include:

• Salmon and sardines.
• Nuts such as almonds, Brazil nuts, tahini, dried beans, and sunflower seeds, all of which are rich in calcium.
• Blackstrap molasses, another food high in calcium.

Calcium can be incorporated into various food products, including soy milk, ready-to-eat cereals, orange juice, tofu, and breads. These options are particularly beneficial for individuals who do not consume calcium-rich dairy products and adhere to a vegan diet.

While maintaining a calcium-rich diet is relatively straightforward, the absorption of calcium is equally crucial. Here are several methods to enhance calcium absorption.

It is advisable to cook calcium-rich foods using a minimal amount of water and for the shortest duration possible to preserve their calcium content.

Additionally, when consuming calcium-rich foods, one should be mindful of accompanying foods. Ingredients such as wheat bran, certain fibers, and foods containing spinach or rhubarb can bind with calcium and hinder its absorption.

Therefore, it is prudent to avoid these specific foods when consuming calcium-rich options.