More than building and keeping healthy bones and teeth, calcium is a key factor to keeping the body running smoothly. This is because calcium also keeps the heart beating steadily, and the blood, nerves and muscles working properly.
The human body needs more than 40 different nutrients for good health. One essential nutrient the body needs is calcium.
But one may ask, what is calcium? How essential is it to the body? How much calcium is needed to keep the body healthy? What foods are rich in calcium?
Calcium is one of the macro-minerals found abundant in the body. It serves as the main building block of the bone structure. It also helps build and keep the teeth healthy and strong. Ninety-nine percent of the calcium in the body is in the bones and teeth. It is for this reason that the more calcium one takes, the stronger the bones and teeth are.
Being an essential nutrient, calcium is needed by the body everyday. Exactly how much calcium dies the body need each day? This will depend on one’s age, gender and physiological status, that is, whether pregnant or lactating.
During infancy, about 400 milligrams (mg) of calcium is needed for normal growth of bones and teeth. As children grow until early teen-age years, the need for calcium increases from 500 to as high as 1,000 milligrams (mg) per day for maximum bone growth and information.
For adults, adequate calcium intake of 750-800 milligrams for males and females are needed to maintain bone strength and density. In pregnant women, 850 milligrams of calcium is necessary for both the mother and the baby’s needs. In lactating women, an additional 750-800 milligrams of calcium is essential to supply the calcium in breastmilk.
A person may get calcium from various food groups like milk, meat, fruit, vegetables and cereal grains. Non-fat or low-fat dairy products provide the easiest, most plentiful sources of calcium in the diet. In addition, try eating dark, green and leafy vegetables like malunggay and small fishes like anchovies, especially with bones included. Many foods are now fortified with calcium, including fruit juices, snack foods and breakfast cereals.
Also include foods rich in vitamin D in the diet to help the body absorb and use calcium. Vitamin D is available from fortified dairy products, cod liver oil and fatty fish. It is also produced in the body in response to sunlight. Most multi-vitamins also contain 100 percent of the daily value of vitamin D.
Remember, calcium provided to your bones when you are young determines how ell they will hold up in later life. Today, think of your diet. Are you getting enough calcium? If your answer is no, it is not yet too late to start now. Remember, calcium is essential to good health and getting enough can help you reduce the risk of osteoporosis.
For more information on food and nutrition, contact: Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute, Department of Science and Technology, General Santos Avenue, Bicutan, Taguig City; Telephone/ Fax Nos: 837-2934 or 837-3164; Direct Line:839-1839; DOST Trunk Line: 837-2071-82 local 2296 or 2284; e-mail: mvc@fnri.dost.gov.ph or at mar_v_c@yahoo.com; FNRI-DOST website: http://www.fnri.dost.gov.ph. Like our Facebook page at facebook.com/FNRI.DOST or follow our Twitter account at twitter.com/FNRI_DOST. (Marilou G. Galang, FNRI-DOST/PIA-Caraga)