Calcium
Calcium is essential to build and maintain healthy bones. As much as 99% of the body’s calcium is found in our bones, and when combined with other minerals, forms hard crystals that give bones their strength and structure. Calcium is also needed to support muscle and nerve function.
Why do I need Calcium?
Every day we lose calcium through our skin, nails, hair, sweat and other bodily excretions. Our body is unable to produce its own calcium which is why we need to get enough from our bones. This is fine occasionally, however if it happens regularly it leads to weakening of the bones and an increased risk of breaks and osteoporosis.
How much Calcium do I need?
Our daily needs depend on our age and gender. Calcium is particularly vital for children, teens and young adults in order to reach peak bone mass.
It is equally important as we get older – especially for women over 50 and men over 70 work to ensure they get enough calcium in their diet to maintain bone mass.
Australian dietary guidelines recommend that most people consume 2 ½ to 4 serves of calcium per day.
The best way to get the recommended level of calcium is to eat plenty of calcium rich foods on a regular basis. Calcium rich foods include:
Dairy foods such as milk, yoghurt and cheese – these sources supply around 60% of the calcium we need every day
Green vegetables, especially leafy greens are great sources of calcium. Try broccoli, spinach, kale and silverbeet
Tinned fish such as Tuna, Sardines and Salmon as well as perch and rainbow trout
Beans including kidney beans, baked beans, soybeans and chickpeas, white beans
Nuts, including almonds, sesame seeds and brazil nuts
Fruits, such as oranges, dried apricots and dried figs
Foods that are calcium fortified, such as orange juice, oatmeal and some breakfast cereals.
It is always best to aim to get your calcium from foods, however if this is not possible, especially if it is due to a dairy or lactose intolerance then supplements may be of assistance.
Minerals such as Vitamin C, Vitamin D, Vitamin E, Vitamin K and Magnesium assist with the absorption of calcium and therefore increase bone mass. Exercise also helps the body to absorb Calcium.
It is important to note, a key finding from an analysis of nutrition data from the Australian Health Survey was that nearly three quarters of females (73%) and half of all males (51%) aged two years and over did not meet requirements for calcium based on their usual intakes of foods and beverages only (reference Australian Health survey: Usual Nutrient Intakes, 2011 12 Cat. No. 4364.0.55.008)
We have included some healthy Calcium packed recipes below from our resident Dietitian Celeste Schammer for you to enjoy!
