Calcium is an essential mineral that plays a vital role in maintaining the health and function of our bones, muscles, nerves, and other body systems. It is the most abundant mineral in our bodies, and approximately 99% of it is found in our bones and teeth. The remaining 1% is present in our blood, muscles, and other tissues, where it performs various functions. In this article, we will discuss why calcium is important for our body and the sources of calcium.
Why is Calcium Important for Our Body?
Calcium is essential for the growth and maintenance of strong bones and teeth. It is especially important for children and adolescents, as it helps in the formation of new bones and promotes bone density. Adequate calcium intake during childhood and adolescence can help prevent bone-related diseases, such as osteoporosis, later in life.
Calcium also plays a vital role in muscle function, including the contraction and relaxation of muscles. It helps regulate the heartbeat, supports nerve function, and aids in blood clotting. In addition, calcium is involved in the secretion of hormones and enzymes that are essential for the body’s metabolic processes.
What are the Sources of Calcium?
Our bodies cannot produce calcium, so we must obtain it through our diet. Here are some of the best sources of calcium:
- Dairy Products: Dairy products, such as milk, cheese, and yogurt, are some of the best sources of calcium. A cup of milk contains approximately 300 milligrams of calcium, while a cup of yogurt contains around 400 milligrams.
- Leafy Greens: Green leafy vegetables, such as spinach, kale, and collard greens, are rich in calcium. A cup of cooked spinach contains around 240 milligrams of calcium.
- Seafood: Certain types of seafood, such as salmon, sardines, and shrimp, are also good sources of calcium. For example, a 3-ounce serving of canned salmon with bones contains approximately 180 milligrams of calcium.
- Nuts and Seeds: Nuts and seeds, such as almonds, sesame seeds, and chia seeds, are also good sources of calcium. For example, a quarter cup of almonds contains around 95 milligrams of calcium.
- Fortified Foods: Many foods, such as orange juice, tofu, and breakfast cereals, are fortified with calcium. This means that calcium has been added to them to increase their nutritional value. Always check the label to see if a food is fortified with calcium.
In conclusion, calcium is an essential mineral that plays a crucial role in our overall health and wellbeing. It is important to consume adequate amounts of calcium through our diet or supplements to ensure that our bones, muscles, and other body systems function properly. A balanced diet that includes dairy products, leafy greens, seafood, nuts, and seeds can provide the necessary amount of calcium required by our body.
