One of the nutrients we need everyday is minerals and one of the major minerals is calcium. Most of us have known it to be good for our bones and teeth. In fact, ninety nine percent of the calcium in our body is in our bones and teeth. Calcium provides a rigid frame that holds our body upright, also serving as attachment points for muscles and making movements possible. Calcium deposition in the body is most efficient from childhood to adolescence after which less and less is can be deposited. Absorption also becomes more efficient during times of inadequate intakes. Available calcium determines the extent to which bones can develop to their fullest potential in size and density.
The remaining one percent circulates in body fluids inside and outside the cells where its presence is vital to life. Inside the cells, calcium binds and activates proteins enabling their participation in muscle contractions, nerve impulses, secretion of hormones and the activation of some enzyme reactions. Maintaining the 1% calcium in body fluids is the body’s priority. Bones serve as a reservoir or storage of calcium when blood calcium is high and as a source of calcium when blood calcium is low. The body has a mechanism to balance calcium levels together with vitamin D with the blood borrowing and returning calcium to the bones as needed. However, in times of abnormal regulatory control, bone calcium may be compromised. The effects may remain unnoticed until later in life, late adulthood to older ages usually, that the effects of weakened bones become noticeable as in osteoporosis and increased risk to fracture. The goal still is to get enough calcium from food when calcium deposition is most efficient (until adolescence) to ensure that the skeleton will be strong and dense. Also, to prevent the bone and teeth weakening from adulthood to older ages when calcium deposition is less efficient or none at all, have enough calcium in the diet to maintain the 1%.
Milk is a good source of calcium and everyone should consume at least one serving (5 tablespoons of powdered, ½ cup evap or fresh milk) everyday. Pregnant and lactating women should have two servings each day. Small fishes and sardines being eaten with bones, shellfish, tuna and other are very good sources of calcium. Cauliflower, watercress, cabbage, broccoli, and some seaweeds also provide calcium. Some dark green leafy vegetables like spinach provide little because of its oxalate which can bind calcium making it less absorbed. Accordingly, it takes 8 cups of spinach which contains 6x as much calcium in milk, to deliver the equivalent in absorbable calcium. While calcium supplements may help, excess calcium is also bad for health.
