Calcium. An essential nutrient in human health.
WHAT EXACTLY IS CALCIUM?
Calcium is a soft, alkaline earth metal. It is one of the most abundant metals in the human body.
While there are a number of excellent sources of calcium, the main one that comes to mind is DAIRY food. Here, I will list all the other AMAZING foods that are rich in this wonderful nutrient and it’s benefits.
WHAT ARE THE BENEFITS OF CALCIUM?
- Bone and tooth health and development
- Protects the heart muscle
- Maintenance of electrolytes and pH
- Maintenance of blood pressure
- Reduces PMS
- Muscle health, growth and development
- Supports nerve transmission
- Reduce the risk of osteoperosis, osteopenia, and diabetes(maintains serum glucose levels)
- Fetal growth and development
- Hormone secretion
- Vascular contraction and vasodilation
- Intracellular signalling
- Kidney health/renal function
An excess of calcium in the body can lead to kidney stones, constipation, prostate cancer, accumulation in blood vessels and reduce the absorption of zinc and iron.
Calcium does not work alone. It requires others nutrients for absorption and metabolism including phosphorus, vitamin D and protein. If calcium levels in the body reduce, even slightly, it is drawn from other sources to assist in maintaining blood levels and prevent hypocalcemia (this happens within minutes of a decrease in serum calcium).
Absorption of calcium occurs in the gastrointestinal tract (GIT), not in the stomach, and requires a pH of 6.5-7.5.
‘At risk’ groups for calcium deficiency are mainly women, however, adolescents, the elderly and men are also at risk. For women, post-menopause, physical hyperactivity, and those with eating disorders are at greater risk.
Deficiency may be caused by dietary habits, medications, gastrointestinal disorders, chronic disease, and genetic defects. A deficiency in calcium can lead to Rickett’s, blood clotting issues and osteoporosis, heart contraction problems, renal dysfunction, mood issues and hormone disorders.
The parathyroid glands house most of the body’s calcium receptors.
Consuming protein-rich foods with calcium help to reduce the risk of deficiency, and support bone and muscle growth and maintenance.
Calcium intake should come mainly from whole foods, rather than a single calcium supplement, as synergistic nutrients are found in whole food. While supplementing may be required for a number of reasons, it should contain a whole matrix of nutrients that work together with calcium for the best results.
CALCIUM CONTAINING FOODS
| Figs | Chives | Radish | Celery |
| Almonds | Walnuts | Cashews | Sesame seeds |
| Pumpkin seeds | Sunflower seeds | Seaweed & sea vegetables | Fish (with bones) |
| Leek | Amaranth leaves | Collard greens | Kale |
| Spinach | Mustard leaves | Arugula (rocket) | Turnip leaves |
| Dandelion | Beet leaves | Chicory | Watercress |
| Purslane | Swiss chard | Cos lettuce | Red leaf lettuce |
| Romaine | Garlic | Mushrooms | Taro |
| Parsley | Black-eyed beans | Edamame | Peas |
| Pinto beans | Black beans | Fava beans | Lima beans |
| Lentils | Chickpeas | Broccoli | Borage |
| Brussel’s sprouts | Cabbage | Cilantro (coriander) | Potatoes |
| Sweet potato | Green beans | Onions (+green tips) | Shallots |
| Rutabaga | Butternut pumpkin | Winter squash | Chili |
| Peppers (capsicum) | Artichoke | Parsnip | Carrots |
| Tomatoes | Cauliflower | Turnip | Alfalfa sprouts |
| Mung bean sprouts | Tahini | Lotus root | Kohlrabi |
| Asparagus | Zucchini | Chayote (choko) | Beets |
| Cassava | Yam | Bamboo shoots | Water chestnuts |
| Tofu | Tempeh | Parmesan | Ricotta |
| Mozzarella | Oranges | Tangerines | Red grapefruit |
| Papaya | Blackberries | Strawberries | Lime |
| Lemon | Kumquat | Peanuts | Pecans |
| Brazil nuts | Raspberries | Cherries | Coconut |
| Grapes | Cucumber | Celery | Hazelnuts |
| Macadamia nuts | Persimmon | Cinnamon | Artichoke |
| Eggs | Buckwheat | Quinoa | Blackstrap molasses |
| Maple syrup | Oats | Flaxseed | Oysters |
| Caraway | Black pepper | Mustard seeds | Poppy seeds |
As you can see, there are PLENTY of other sources of calcium besides MILK, which is a commonly referred to ‘food’ to increase your calcium intake. A great way to ensure you get enough calcium is to choose a combination of fresh foods daily. Assuming all absorption channels in the body are in good ‘working’ order, supplementation may not be required.
Some figures for calcium requirements are outlined below.
Australian Requirements =
Infants
| Age | AI |
|---|---|
| 0-6 months | 210 mg/day |
| 7-12 months | 270 mg/day |
Children
| Age | EAR | RDI |
|---|---|---|
| All | ||
| 1-3 yr | 360 mg/day | 500 mg/day |
| 4-8 yr | 520 mg/day | 700 mg/day |
| Boys | ||
| 9-11 yr | 800 mg/day | 1,000 mg/day |
| 12-13 yr | 1,050 mg/day | 1,300 mg/day |
| 14-18 yr | 1,050 mg/day | 1,300 mg/day |
| Girls | ||
| 9-11 yr | 800 mg/day | 1,000 mg/day |
| 12-13 yr | 1,050 mg/day | 1,300 mg/day |
| 14-18 yr | 1,050 mg/day | 1,300 mg/day |
Adults
| Age | EAR | RDI |
|---|---|---|
| Men | ||
| 19-30 yr | 840 mg/day | 1,000 mg/day |
| 31-50 yr | 840 mg/day | 1,000 mg/day |
| 51-70 yr | 840 mg/day | 1,000 mg/day |
| >70 yr | 1,100 mg/day | 1,300 mg/day |
| Women | ||
| 19-30 yr | 840 mg/day | 1,000 mg/day |
| 31-50 yr | 840 mg/day | 1,000 mg/day |
| 51-70 yr | 1,100 mg/day | 1,300 mg/day |
| >70 yr | 1,100 mg/day | 1,300 mg/day |
https://www.nrv.gov.au/nutrients/calcium
*EAR: estimated average requirement, RDI: recommended dietary intake, AI: adequate intake
United States Requirements =
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0–6 months* | 200 mg | 200 mg | ||
| 7–12 months* | 260 mg | 260 mg | ||
| 1–3 years | 700 mg | 700 mg | ||
| 4–8 years | 1,000 mg | 1,000 mg | ||
| 9–13 years | 1,300 mg | 1,300 mg | ||
| 14–18 years | 1,300 mg | 1,300 mg | 1,300 mg | 1,300 mg |
| 19–50 years | 1,000 mg | 1,000 mg | 1,000 mg | 1,000 mg |
| 51–70 years | 1,000 mg | 1,200 mg | ||
| 71+ years | 1,200 mg | 1,200 mg |
http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
*RDA: recommended dietary allowance
©Vaga Nutrition 2015
