Calcium is a mineral is well known for its role in the body for creating and maintaining bone health. Women especially need to be aware of their calcium needs to protect themselves from osteoporosis and other calcium deficient related diseases.
What is Calcium?
Minerals represent 4-5% of the body’s weight and approximately 50% of this is calcium. Calcium is a mineral that has many functions in the body, the most well known is that of bone health. It is the most abundant mineral in the body and makes up approximately 99% of the bones and teeth. The remaining 1% of calcium in the body is found in the blood and functions in the regulating metabolic functions.
Where can I find Calcium?
Calcium is found in many food sources. The major dietary source of calcium is dairy foods such as cheese, milk, and yogurts. Vegetable sources of calcium are kale and broccoli. Salmon and sardines are also good sources of calcium even more so when the bones are eaten with the fish. Another source of calcium is in foods that have been fortified with calcium; the most common example of this is orange juice and fortified soymilk.
What does Calcium do in my Body?
Whatever the source it is important to try to obtain the daily recommended amounts of calcium. Postmenopausal women need 1500mg/day and younger women need 1000-1200mg/day. Calcium builds in the body during puberty and throughout adolescence and adulthood. During this time the body’s peak bone mass develops up until the age of 30-40 years, which is essential for preventing osteoporosis later in life. After this time bone mass density cannot be built but actually begins to breakdown, this is why it is important to build bones to as strong as they can be early in life.
What factors help maintain Calcium levels?
Vitamin D works in concert with calcium to maintain bone health in the body. This is a fat soluble vitamin which is stimulated by low blood calcium levels and travels to the intestine to increase calcium absorption in the gut. Deficiency in vitamin D can lead to calcium deficiencies. Sources of vitamin D are milk which is fortified, cod liver oil and UV light which will synthesis vitamin D in the skin.
Along with vitamin D, there are many other factors that can affect a woman’s bone health later in life such as, race, genetics, family history, menopause excess fibre, smoking and excessive alcohol consumption.
What can I do to Prevent Osteoporosis?
Performing weight bearing exercises eating enough calcium and vitamin D, as well as maintain an overall healthy diet can help all women ensure they develop their healthiest bones. Your bones are the framework of your body, taking care of them now will ensure they continue to stay healthy later years of life.
Live Well….Chinweoke
