BEST WAYS TO GET ENOUGH CALCIUM FOR STONGER BONES

Maintaining bone health and strength is essential for our overall well-being, especially as we age. As we age, the bone density naturally decreases, making us more susceptible to bone disorders such as osteoporosis. In this article, we explore some calcium- and vitamin D-rich superfoods that can strengthen bones. Although bones may not seem like a significant concern, their health and strength play a crucial role in our overall physical well-being. Bones serve vital functions, including providing structure, safeguarding organs, supporting muscles, and storing calcium. It is particularly important to prioritize bone health in adulthood, as bone density naturally diminishes with age, increasing the risk of fractures and other complications. Fortunately, there are numerous bone-building foods that can help combat bone-related diseases.

Importance of Calcium for Bone Health

Calcium, more than a mere structural component, plays a multifaceted role in the body’s physiological processes. While the majority of the body’s calcium reserves, approximately 99%, are stored in bones and teeth, the remaining 1% circulates in the bloodstream, where it regulates essential functions such as muscle contraction, nerve impulse transmission, and hormone secretion. A decline in calcium levels prompts the body to utilize its skeletal reserves, potentially leading to a gradual deterioration of bone density and strength. Calcium is a mineral essential for life. In addition to constructing and maintaining healthy bones, calcium facilitates blood clotting, muscle contraction, and heart function. Approximately 99% of the calcium in the human body is found in bones and teeth. Daily, calcium is lost through the skin, nails, hair, sweat, urine, and feces. The body cannot produce its own calcium, making it crucial to obtain sufficient calcium through dietary intake. When the body does not meet its calcium requirements, it is taken from the bones. This imbalance causes bones to weaken and become more susceptible to fractures.

Top Calcium-Rich Foods

It is commonly believed that milk is the most effective source of calcium, but it is important to note that there are various other foods that can contribute to meeting your calcium requirements. Here are some calcium-rich foods that you can incorporate into your diet:

1. Milk

Milk is widely recognized as an excellent source of calcium. Its absorption and digestion are efficient, and it is readily available for consumption. A typical serving of milk contains between 100 mg and 180 mg of calcium. Notably, milk is also a good source of proteins, vitamin A, and vitamin D.

2. Soy Milk

Soy milk is an alternative for individuals with lactose intolerance. Fortified soy milk is an excellent source of calcium, vitamin D, and proteins. On average, a cup of fortified soy milk enriched with calcium contains between 80 and 500 milligrams.

3. Seeds

These nutrient-dense seeds are rich in calcium and include chia seeds, poppy seeds, and celery, which collectively contribute between 250 and 600 milligrams of calcium per 100-gram serving. They also contain essential fatty acids and proteins that can contribute to bone health. Chia seeds contain boron, which promotes bone growth and aids in the body’s metabolism of calcium, phosphorus, and magnesium.

4. Yogurt

All dairy products, including yogurt, are excellent sources of calcium. Notably, low-fat yogurt is particularly beneficial due to its high fiber content. A single serving of low-fat yogurt provides approximately 300 grams of calcium.

5. Cheese

Cheese is another valuable addition to a diet rich in calcium. It is not only a good source of calcium but also of protein. Unlike plant-based sources, the body absorbs calcium from dairy products more efficiently. A 100-gram serving of cheese contains approximately 1 gram of calcium.

6. Almonds

Almonds are a comprehensive source of calcium, fatty acids, vitamin E, antioxidants, and proteins. They contribute to bone strength, cardiovascular health, and cognitive function. A serving of 15 almonds provides approximately 40 milligrams of calcium. However, it is essential to consume almonds in moderation due to their high fat and calorie content. Consulting a healthcare professional before incorporating almonds into your diet is advisable to assess their potential benefits.

7. Beans and Lentils

Beans and lentils are renowned for their high fiber, protein, and nutrient content. Notably, some varieties, such as soybeans, green beans, red millets, and peas, are also rich in calcium. This abundance of calcium can help meet your calcium requirements.

8. Tofu

For individuals adhering to a vegan diet and prioritizing their nutritional needs, tofu emerges as an excellent choice to fulfill calcium requirements. Tofu is naturally gluten-free and devoid of cholesterol. Raw, firm tofu provides approximately 832 mg of calcium per cup. Additionally, it serves as an exceptional source of protein, making it versatile for incorporation into various dishes, including scrambles, stir-fries, and salads.

9. Figs

Raw and dried figs are abundant in fiber, antioxidants, and protein, while also containing a significant amount of calcium. This delectable fruit provides 65 mg of calcium for every two dried figs. Figs can be enjoyed as a snack or incorporated into salads.

10. Leafy Greens

Leafy green vegetables are celebrated for their exceptional health benefits, and many of them are particularly rich in calcium. Among these are collard greens, spinach, and kale. However, it is important to note that leafy vegetables like spinach contain oxalates, naturally occurring compounds that bind to calcium and hinder its absorption.

How Much Calcium Do You Need Daily?

Recommended Dietary Allowances (RDAs) for Calcium

Tips to Improve Calcium Absorption

Here are additional strategies to enhance calcium absorption efficiency:

• Reduce Sodium Intake: Limit high-sodium processed foods and prioritize fresh, whole foods to maintain calcium balance. This approach reduces calcium excretion through the kidneys.
• Caffeine Moderation: For individuals at risk of calcium deficiency, moderate caffeine intake. Caffeine can potentially reduce calcium excretion and interfere with absorption processes, affecting calcium absorption and utilization.
• Magnesium-Rich Foods: Incorporate magnesium-rich foods such as leafy greens, nuts, seeds, whole grains, and legumes into your diet. These foods support calcium absorption and bone health by facilitating vitamin D activation and optimizing calcium utilization.

Calcium Supplements: When and How to Use

The calcium supplement dosage required varies based on dietary intake. Prioritize obtaining sufficient calcium from food sources and supplement only as necessary to meet the recommended daily allowance. Excess supplements should be avoided, as they may pose risks such as constipation, kidney stones, and potential heart calcification. Calcium supplements are available without a prescription in various forms, including chewable tablets, gummy preparations, powders, and liquids, with varying amounts and sizes. The optimal supplement depends on factors such as tolerability, convenience, cost, and availability.

When selecting a supplement, consider the following:

• Opt for brand-name supplements with a proven track record of reliability. Seek labels that indicate “purified” or display the USP (United States Pharmacopeia) symbol. The “USP Verified Mark” signifies that the USP has validated the calcium supplement’s purity and quality.
• Carefully examine the product label to ascertain the elemental calcium content and the number of doses or pills required. Pay attention to the “amount per serving” and “serving size” information.
• Calcium absorption is enhanced when consumed in amounts of 500-600 mg or less, regardless of whether it’s food or supplements. Aim to distribute calcium-rich foods or supplements throughout the day, preferably during meals. While not recommended, taking calcium all at once is preferable to not consuming it at all.
• For most calcium supplements, it is advisable to take them with food. Food consumption stimulates stomach acid, facilitating the absorption of most calcium supplements. However, calcium citrate can absorb effectively when taken with or without food.
• When initiating a new calcium supplement regimen, commence with a lower dosage to facilitate better toleration. During supplement transitions, it is advisable to commence with a daily dosage of 200-300 mg for a week, accompanied by an additional 6-8 ounces of water. Subsequently, gradually increase the calcium intake each week.
• Adverse effects associated with calcium supplements, such as gastrointestinal discomfort or constipation, may manifest or intensify. Should increasing fluid intake and adequate fiber consumption not resolve the issue, consider exploring alternative calcium types or brands. It may necessitate trial and error to identify the most suitable supplement for your individual needs, but fortunately, there are numerous options available.
• Consult with your healthcare provider or pharmacist to ascertain potential interactions between prescription or over-the-counter medications and calcium supplements.

As the fundamental component of our physical structure, bones require our utmost attention and care. Calcium serves as the linchpin of bone health, strengthening the skeletal framework and supporting essential bodily functions. By adopting a balanced diet rich in calcium and appropriate supplementation, engaging in regular physical activity, and cultivating healthy lifestyle habits, we can nurture our bones and preserve their strength for a lifetime of mobility, vitality, and well-being. Therefore, let us raise a glass of milk to robust and resilient bones that support us throughout every phase of life’s journey.

Author: Rashmi Sethi