Calcium is essential for overall health, playing a vital role in bone and teeth health, muscle function, nerve transmission, and blood clotting. While often associated with dairy, many foods offer this crucial mineral. Let’s explore What Are The Calcium Food you can incorporate into your diet.
The body tightly regulates calcium levels to ensure proper function. When blood calcium is low, it signals the bones to release calcium. Conversely, when levels are high, calcium is stored back into the bones. Getting enough calcium through diet or supplements is key to maintaining this balance.
Recommended Daily Intake of Calcium
The Recommended Dietary Allowance (RDA) for calcium varies with age and sex:
- Women (19-50 years): 1,000 mg daily
- Women (51+ years): 1,200 mg daily
- Pregnant and lactating women: 1,000 mg daily
- Men (19-70 years): 1,000 mg daily
- Men (71+ years): 1,200 mg daily
The Benefits of Calcium for Your Health
Calcium’s benefits extend beyond bone health. Let’s look into some important health aspects:
Blood Pressure
Studies suggest a potential link between total calcium intake (from food and supplements) and lower blood pressure. However, due to limitations in study designs, increasing calcium intake above the RDA solely to treat high blood pressure is not yet recommended. Further research is needed.
Cardiovascular Health
Some research has raised concerns about calcium supplements and heart health, suggesting that high doses may lead to hypercalcemia (excess calcium in the blood). This can cause blood clots or hardening of the arteries. However, current guidelines suggest that calcium from food or supplements has no relationship (beneficial or harmful) to cardiovascular disease in generally healthy adults, as long as the Upper Limit is not exceeded (2,000-2,500 mg daily from food and supplements).
Bone Health
Calcium is critical for bone health throughout life. Bones are constantly being remodeled, with osteoblasts building bone and osteoclasts breaking it down. Adequate calcium intake helps ensure bone production exceeds destruction, especially up to around age 30. After that, bone loss can occur. Women, particularly postmenopausal women, are at higher risk due to lower estrogen levels. Getting enough dietary calcium can help slow bone loss.
Variety of calcium-rich foods including cheese, nuts, leafy greens, and canned fish displayed on a wooden board
Colorectal Cancer
Epidemiological studies suggest a protective role of high calcium intakes against colorectal cancer. While randomized controlled trials have shown mixed results, some studies suggest that calcium supplements may reduce the incidence of colorectal adenomas, which can become cancerous. The World Cancer Research Fund and the American Institute for Cancer Research reported strong evidence that calcium supplements (over 200 mg daily) and high-calcium dairy foods likely decrease the risk of colorectal cancer.
Kidney Stones
Contrary to previous beliefs, adequate calcium intake from food can decrease the risk of kidney stones. Studies have found that high calcium intake from foods, especially dairy, is associated with a lower risk of stone formation. This is because calcium-rich foods reduce the absorption of oxalates, which form calcium-oxalate stones. Calcium supplements, however, have been found to increase the risk.
Food Sources: What Are The Calcium Food You Should Eat?
Calcium is widely available in various foods.
Dairy Products
- Milk
- Cheese
- Yogurt
Leafy Green Vegetables
- Kale
- Collard greens
- Bok choy
Other Sources
- Beans
- Nuts
- Calcium-fortified foods (e.g., orange juice, tofu)
Bioavailability of Calcium
The amount of calcium absorbed by the body (bioavailability) varies depending on the food source. Dairy foods have a bioavailability of about 30%. Leafy greens may have a higher bioavailability, despite containing less calcium overall. For example, bok choy has a bioavailability of about 50%. Some plant foods contain substances like oxalates and phytates that can decrease calcium bioavailability. Spinach, while high in calcium, also contains high levels of oxalates, reducing its bioavailability.
Calcium Deficiency and Toxicity
Deficiency
Calcium deficiency, or hypocalcemia, can result from kidney failure, digestive tract surgeries, or certain medications. Symptoms include muscle cramps, numbness, abnormal heart rate, and poor appetite. Long-term calcium deficiency can lead to osteopenia and osteoporosis. Those at risk include postmenopausal women, individuals with amenorrhea, and those with milk allergy or lactose intolerance.
Toxicity
Excessive calcium intake, or hypercalcemia, can lead to weakness, fatigue, nausea, shortness of breath, and heart problems. The Upper Limit for calcium is 2,500 mg daily from food and supplements (2,000 mg for people over 50). High doses of calcium supplements can interfere with the absorption of other minerals like iron and zinc.
Factors Affecting Calcium Absorption
Certain nutrients and medications can affect calcium absorption, including corticosteroids, excess sodium, phosphoric acid (in dark cola sodas), excess alcohol, and oxalates.
Conclusion
Understanding what are the calcium food and how calcium impacts your health is crucial for making informed dietary choices. Aim for a balanced intake from a variety of food sources, and consult with a healthcare professional or registered dietitian if you have concerns about your calcium levels or supplement use. By prioritizing calcium-rich foods, you can support bone health, cardiovascular function, and overall well-being.
