Nutrient profile: Calcium
Calcium is vital in all stages of life, from young growing children, all the way through to old age. Calcium makes up 1-2% of an adult’s body weight, making it the most abundant mineral in the body. Most of us remember being told to drink our milk at school as it contains calcium to make our bones healthy. While this fact is true, you will see that calcium can be found in many other food sources than dairy. For people that cannot, or do not, wish to eat dairy it is still easy enough to get all the calcium you need. Just ensure that you regularly eat a variety of the calcium rich foods listed below, along with the other nutrients essential for optimal calcium absorption.
Why do we need calcium?
Calcium is vital for healthy bones and teeth (99% of the calcium in the body is stored in the bones)
For regulating muscle contractions, including heartbeat.
For correct conduction of nerve signals to and from the brain.
For correct blood clotting
Where can I find calcium?
Rich sources of calcium include dark green leafy vegetables (such as broccoli and kale), okra, edamame beans, tofu, chickpeas, dairy products, sardines, sesame seeds (including tahini), oranges, dried figs, seaweeds and fortified dairy free milks.
Factors that reduce calcium absorption in the body
Low vitamin D status, older age, lower oestrogen levels, high amounts of phytic acid or oxalic acid (anti-nutrients that can result from an imbalanced diet) , pregnancy, excessive alcohol intake, some medications.
Other important nutrients for calcium absorption
Vitamin D is essential for the absorption of Calcium. Low levels can cause rickets in children, and lead to an increased risk of soft bones and fractures in adults. The best source of vitamin D is sun exposure, it can also be found in oily fish and eggs. If you are concerned about your Vitamin D levels, get them checked at your GP or with a nutrition professional.
Vitamin K2 is essential for making sure Calcium is deposited in the right place. It directs it out of places it shouldn't be such as blood vessels and arteries, and directs it into the bone. This is important as calcium build up in the arteries can lead to atherosclerosis. Dark green leafy vegetables are the best source of Vitamin K2. As they are also a rich source of Calcium, it would be prudent to have at least one portion of dark green leafy vegetables a day.
If you are concerned you may not be getting enough calcium, vitamin D or vitamin K2, speak to a nutrition professional, who can ensure that you maximise your calcium absorption, for a healthy and strong body for now and for the future.