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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 = 

Table 1: Recommended Dietary Allowances (RDAs) for Calcium [1]

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