What is Calcium Good For?
Calcium is a vital mineral crucial for numerous bodily functions. Its primary role is in building and maintaining strong bones and teeth, accounting for about 99% of the body's calcium content. Beyond bone health, calcium plays a significant role in various other processes.
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Bone Health: Calcium is the fundamental building block of strong bones. Adequate calcium intake, especially during childhood and adolescence, is essential for optimal bone development and prevents conditions like osteoporosis later in life. [Source: Numerous sources including NIH, Mayo Clinic, and NHS]
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Muscle Function: Calcium is essential for muscle contractions, including those of the heart. It helps regulate the heartbeat and enables movement throughout the body. [Source: NHS]
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Nerve Function: Calcium plays a critical role in nerve transmission, facilitating communication between nerve cells. [Source: Better Health Channel]
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Blood Clotting: Calcium is a vital component in the blood clotting process, assisting in wound healing and preventing excessive bleeding. [Source: NHS]
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Potential Additional Benefits: Some research suggests a possible link between adequate calcium intake (along with vitamin D) and reduced risks of certain diseases like cancer, diabetes, and high blood pressure. However, more research is needed to confirm these potential benefits definitively. [Source: Reference Material]
Calcium Sources
Calcium can be obtained through various dietary sources including:
- Dairy Products: Milk, yogurt, and cheese are excellent sources of calcium.
- Leafy Green Vegetables: Kale, collard greens, and spinach are good sources.
- Fortified Foods: Many foods like plant-based milks and cereals are fortified with calcium.
- Seeds: Poppy seeds, sesame seeds, and chia seeds are surprisingly rich in calcium.
- Other Sources: Sardines and canned salmon (with bones) also contribute significantly to calcium intake. [Source: Healthline]
It's important to note that calcium absorption can vary depending on factors such as stomach acid levels. Calcium citrate is known for being easily absorbed regardless of food intake and is often recommended for individuals with low stomach acid. [Source: Mayo Clinic]
While calcium supplements are available, it is generally recommended to obtain calcium primarily through a balanced diet. The recommended daily allowance varies depending on age and other factors. [Source: NIH, Institute of Medicine]
