The importance and function of calcium in our diet

Print You probably heard "drink your milk" all the time from your parents when you were a kid, and you knew it was good for you.

The importance and function of calcium in our diet

URL of this page: The teeth and bones contain the most calcium. Nerve cells, body tissues, blood, and other body fluids contain the rest of the calcium.

Function Calcium is one of the most important minerals for the human body. It helps form and maintain healthy teeth and bones. A proper level of calcium in the body over a lifetime can help prevent osteoporosis. Calcium helps your body with: Milk and dairy products such as yogurt, cheeses, and buttermilk contain a form of calcium that your body can easily absorb.

Removing the fat will not lower the amount of calcium in a dairy product. Yogurt, most cheeses, and buttermilk are excellent sources of calcium and come in low-fat or fat-free versions. Milk is also a good source of phosphorus and magnesium, which help the body absorb and use calcium.

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Milk is fortified with vitamin D for this reason. Green leafy vegetables such as broccoli, collards, kale, mustard greens, turnip greens, and bok choy or Chinese cabbage Salmon and sardines canned with their soft bones Almonds, Brazil nuts, sunflower seeds, tahini, and dried beans Blackstrap molasses Calcium is often added to food products.

These are a very good source of calcium for people who do not eat a lot of dairy products. Ways to make sure you get enough calcium in your diet: Cook foods in a small amount of water for the shortest possible time to keep more calcium in the foods you eat.

Certain fibers, such as wheat bran, and foods with oxalic acid spinach and rhubarb can bind with calcium and prevent it from being absorbed. People on a vegan diet need to be sure to also include soy products and fortified products in order to get enough calcium. The amount varies, depending on the supplement.

Dietary supplements may contain only calcium, or calcium with other nutrients such as vitamin D. Check the label on the Supplement Facts panel of the package to determine the amount of calcium in the supplement.

Calcium absorption is best when taken in amounts of no more than mg at a time. Two commonly available forms of calcium dietary supplements include calcium citrate and calcium carbonate. Calcium citrate is the more expensive form of the supplement.

It is taken up well by the body on a full or empty stomach. Calcium carbonate is less expensive. It is absorbed better by the body if taken with food.The foods we eat contain a variety of vitamins, minerals, and other important nutrients that help keep our bodies healthy.

The importance and function of calcium in our diet

Two nutrients in particular, calcium and vitamin D, are needed for strong bones. Calcium is needed for our heart, muscles, and nerves to function properly and for blood to clot.

a balanced diet rich in calcium and. The absorption of zinc tends to be higher in diets high in animal protein, as opposed to those rich in plant protein. An element present in whole grains, breads, cereals and legumes called phytate can also work to decrease zinc absorption.

Calcium is one of the essential nutrients, vital for many bodily functions and for strong bones and teeth.

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“Calcium is really a very important,” says Katherine Tallmadge, RD, a spokesperson. What are the functions of calcium? Calcium is essential to: can interfere with the absorption of zinc, magnesium, iron, phosphorus and other nutrients. An increased intake of calcium in the diet increases requirements for magnesium, another mineral important for bone health.

While calcium is important for good health, including strong. Too little vitamin D results in soft bones in children (rickets) and fragile, misshapen bones in adults (osteomalacia). You also need vitamin D for other important body functions.


Vitamin D is so important that your body makes it by itself -- but only after skin exposure to sufficient sunlight. This is a problem for people in northern climates. This is a .

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