Calcium: Health benefits, best sources and daily requirements

Calcium is a mineral that is essential for the proper functioning of the body. It can be found in numerous foods and offers various health benefits

Health benefits of calcium

Building and maintaining strong bones and teeth
Regulating muscle contractions, including the heart’s rhythm
Facilitating blood clotting and wound healing
Helping with weight loss
Helping to prevent osteoporosis, a condition that causes bones to become weak and brittle

It is also notable that calcium is essential for the proper functioning of the nervous system, and it helps in the release of hormones and enzymes.

Best sources of calcium

Calcium can be found in many different food sources. Most common of them include:

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Dairy products such as milk, yogurt, and cheese
Leafy green vegetables, such as broccoli, kale, and spinach
Fish with edible bones, such as sardines and salmon
Fortified foods, such as breakfast cereals and orange juice
Nuts and seeds, such as almonds and sesame seeds
Tofu and soy products
Legumes, such as black beans and chickpeas

Dairy products are often considered to be the best sources of calcium because they are high in calcium and easily absorbed by the body. However, keep in mind that some non-dairy sources, such as leafy greens, are also high in calcium and can be a good option for people who are lactose intolerant or follow a vegan diet.

Daily calcium requirements

The daily calcium requirements vary depending on factors such as age, sex, and level of physical activity. Here are the recommended daily calcium intake for some age groups :

Children ages 1 to 3 years old: 700 mg
Children ages 4 to 8: 1000 mg
Children ages 9 to 18: 1300 mg
Adults ages 19 to 50: 1000 mg
Women over 50 and men over 70: 1200 mg
Adults over 71: 1200 mg

These are the general recommendations and individual needs may vary. Factors such as pregnancy and lactation increase the daily requirements. Always consult a healthcare professional to determine the right amount of calcium for you, based on your specific needs and medical history.

Additionally, too much calcium can also be harmful, excessive intake of calcium can cause kidney stones, constipation, and other health problems.