Calcium: What is the health benefit of calcium?

Calcium is a mineral most often associated with healthy bones and teeth, although it also plays an important role in blood clotting, helping muscles to contract, and regulating normal heart rhythms and nerve functions. About 99% of the body’s calcium is stored in bones, and the remaining 1% is found in blood, muscle, and other tissues.

In order to perform these vital daily functions, the body works to keep a steady amount of calcium in the blood and tissues. If calcium levels drop too low in the blood, parathyroid hormone (PTH) will signal the bones to release calcium into the bloodstream. This hormone may also activate vitamin D to improve the absorption of calcium in the intestines. At the same time, PTH signals the kidneys to release less calcium in the urine. When the body has enough calcium, a different hormone called calcitonin works to do the opposite: it lowers calcium levels in the blood by stopping the release of calcium from bones and signaling the kidneys to rid more of it in the urine.

The body gets the calcium it needs in two ways. One is by eating foods or supplements that contain calcium, and the other is by drawing from calcium in the body. If one does not eat enough calcium-containing foods, the body will remove calcium from bones. Ideally, the calcium that is “borrowed” from the bones will be replaced at a later point. But this doesn’t always happen, and can’t always be accomplished just by eating more calcium.

Recommended Amounts

The Recommended Dietary Allowance (RDA) for calcium for women 19-50 years of age is 1,000 mg daily: for women 51+, 1,200 mg. For pregnant and lactating women, the RDA is 1,000 mg. For men 19-70 years of age, the RDA is 1,000 mg: for men 71+ years, 1,200 mg.

Age-adjusted daily calcium recommendations (from U.S. Institute of Medicine RDAs)

Age	Calcium (mg/day)
1–3 years	700
4–8 years	1000
9–18 years	1300
19–50 years	1000
>51 years	1000
Pregnancy	1000
Lactation	1000

Top Vegetables Rich in Calcium

Vegetables are often considered a rich source of high calcium foods. While these are usually good for a healthy lifestyle, consuming vegetables can help you maintain such requirements. Some of the following leafy vegetables can be helpful in this regard.

• Collard Greens: It is one of the vegetables rich in calcium containing about 141mg of calcium per 100 gm.
• Spinach: These are again rich sources of calcium-rich foods, with 136mg per 100 gm.
• Turnip Greens: About 100 gm of these contain 137mg of calcium and 11% of Daily Value (DV).
• Kale: Another green leafy vegetable, kale, helps you by providing nearly 132mg of calcium every 100 gm.
• Mustard Greens: These are peppery-tasting greens, with about 118mg of calcium every 100 gm.
• Bok Choy: This is a type of Chinese cabbage that contributes to the list of calcium foods, as every 100 gm of it contains 93mg of the same.
• Beet Greens: These come with about 114mg of calcium per 100 gm.
• Okra: With its edible green seed pods, okra is a popular type of calcium-rich food in India, with 77mg every 100 gm.
• Broccoli Raab: About 100 gm of cooked broccoli contains more than 118mg of calcium.
• Parsley: Known for containing calcium, parsley leaves contain 138mg of it in 100 gm.
• Sweet Potatoes: These contain about 30mg of calcium every 100 gm.
• Celeriac: This root vegetable provides you with about 43mg of calcium when you consume about 100 gm of it.
• Brussels Sprouts: Another common green vegetable, it offers about 36mg of calcium in 100 gm of consumption.
• Soybean Sprouts: These can provide 59mg of calcium in 100 gm of consumption.
• Green Beans: Finally, they can be essential food for calcium since they offer about 44mg of calcium per 100 gm.

Top Fruits Rich in Calcium

On the other hand, fruits are again a basic necessity for staying healthy for a longer time. Moreover, these are also considered calcium-rich foods. The incorporation of suitable fruits can help enhance your diet. For this, you can consider the following list.

• Fortified Orange Juice and Oranges: Oranges can be considered fruits rich in calcium, containing 43mg in 100 gm. Fortified orange juice, on the other, provides 140mg of calcium and 11% DV.
• Prickly Pears: About 100 gm of pears can help you gain 56mg of calcium.
• Tangerines: These are highly calcium-rich foods, with 37mg of calcium every 100 gm.
• Kiwi: Kiwi fruits come with more than 34mg of calcium every 100 gm.
• Mulberries: These, on the other hand, have rich calcium sources, as 100 gm of it contains 39mg of calcium.
• Blackberries: Other fruits high in calcium include blackberries. These offer about 29mg per 100 gm.
• Guavas: About 18mg of guavas come with 18mg of calcium.
• Papaya: People often consider papaya when looking for calcium-rich fruits containing 20mg in 100 gm.
• Apricots: These can also be a part of the list since they come with 13mg of calcium per 100 gm.
• Pineapples: Similar calcium content is found in pineapples, as 100 gm of these offer 13mg.
• Passion Fruit: These can contribute to your diet by offering 12mg of calcium per 100 gm.

Top Dairy Items Rich in Calcium

Dairy items are often considered as a calcium-rich food for bones. You can consider the following list and use it to prepare your new food diet.

• Milk: Every 1 cup of cow milk comes with 300mg of calcium. Soy milk can also be considered, as it also contains the same amount of calcium in every cup.
• Yoghurt: This is considered one of the rich sources of calcium. About 245 gm of yoghurt comes with 23% of DV.
• Cheese: Every 100 gm of cheddar cheese comes with 721mg of calcium.
• Tofu: It can be a rich source of calcium, as it ranges between 275 and 861 mg per half-cup, depending on the brand.

Why we need calcium

Bone health

Around 99% of the calcium in the human body is in the bones and teeth. Calcium is essential for the development, growth, and maintenance of bone.

As children grow, calcium contributes to the development of their bones. After a person stops growing, calcium continues to help maintain the bones and slow down bone density loss, which is a natural part of the aging process.

Females who have already experienced menopause can lose bone density at a higher rate than males or younger people. They have a higher risk of developing osteoporosis, and a doctor may recommend calcium supplements.

Muscle contraction

Calcium helps regulate muscle contraction. When a nerve stimulates a muscle, the body releases calcium. The calcium helps the proteins in muscle carry out the work of contraction.

When the body pumps the calcium out of the muscle, the muscle will relax.

Cardiovascular system

Calcium plays a key role in blood clotting. The process of clotting is complex and has a number of steps. These involve a range of chemicals, including calcium.

Calcium’s role in muscle function includes Trusted Source maintaining the action of the heart muscle. Calcium relaxes the smooth muscle that surrounds blood vessels. Various studies have indicated a possible link between high consumption of calcium and lower blood pressure.

Vitamin D is also essential for bone health, and it helps the body absorb calcium. Find out more about vitamin D and why we need it.

Helps maintain weight

Some studies show that adults and children with low calcium intake are also more likely to gain weight. Calcium does not necessarily accelerate weight loss; however, it is involved in maintaining a healthy metabolism that is needed to maintain a healthy weight.

Transports nutrients

Your blood vessels need calcium to help move blood and nutrients through blood vessels. This includes hormones and enzymes that impact nearly every function in the body.

Lessens PMS

There is a link between low calcium intake and increased symptoms of premenstrual syndrome. Calcium may help reduce common signs of PMS, including discomfort, fatigue, fluctuating mood, bloating, and food cravings. A healthy diet rich in calcium will contribute to minimizing these uncomfortable PMS symptoms that get in the way of daily life.

Reduces indigestion

Calcium carbonate is used as a dietary supplement, but it is also used in antacids. These antacids help relieve occasional heartburn, a sour stomach, and acid indigestion.

Other roles

Calcium is a co-factor for many enzymes. Without calcium, some key enzymes cannot work efficiently.

Calcium is a co-factor for many enzymes. Without calcium, some key enzymes cannot work efficiently.

Studies have also suggested that consuming enough calcium can result in:

• a lower risk of developing conditions involving high blood pressure during pregnancy
• lower blood pressure in young people
• lower blood pressure in those whose mothers who consumed enough calcium during pregnancy
• improved cholesterol values
• a lower risk of colorectal adenomas, a type of non-cancerous tumor

Calcium deficiency

The following conditions or lifestyle habits may result in low calcium levels, also known as hypocalcemia:

The following conditions or lifestyle habits may result in low calcium levels, also known as hypocalcemia:

• bulimia, anorexia, and some other eating disorders.
• mercury exposure
• overconsumption of magnesium
• long-term use of laxatives
• prolonged use of some medicines, such as chemotherapy or corticosteroids
• chelation therapy used for metal exposure
• lack of parathyroid hormone
• people who eat a lot of protein or sodium may excrete calcium.
• some cancers
• high consumption of caffeine, soda, or alcohol
• some conditions, such as celiac disease, inflammatory bowel disease, Crohn’s disease, and some other digestive diseases
• some surgical procedures, including removing the stomach
• kidney failure
• pancreatitis
• vitamin D deficiency
• phosphate deficiency

The body eliminates some calcium in sweat, urine, and feces. Foods and activities that encourage these functions may reduce the levels of calcium in the body.

Side effects

Some people report gastrointestinal symptoms, such as bloating, constipation, gas, or a combination of all three when using calcium supplements.

Calcium citrate usually has fewer and less pronounced side effects than calcium carbonate. Taking the supplements with food, or spreading their intake throughout the day may help reduce the occurrence or intensity of the side effects.

Complications

Very high levels of calcium can lead to:

• kidney problems
• calcification of soft tissues and blood vessels
• kidney stones
• constipation

Although high calcium levels due to taking too many supplements might cause these severe side effects, they are more likely the result of cancer and thyroid problems, according to the ODS.

Reference: hsph.harvard.edu, medicalnewstoday.com, godigit.com