Calcium for bone density is the most important mineral for bone production. Without calcium, your bones become brittle and weak. A proper calcium diet provides bone density, and proper functioning for nerves and muscles. The body is made up of 1.5% of calcium, where 99% of calcium is found in the bones and teeth. The role of calcium is to provide bone density and protect the muscles. How calcium works is it forms with another mineral in the body known as phosphorus. When calcium and phosphorus combine, it turns into calcium phosphate.
Calcium phosphate combine is what provides bone density and strength for the body. We all need more calcium in our diet, to provide proper bone density to protect bones from wear and tear. Everyone realizes kids need plenty of calcium for bone density, since their bodies haven't developed like adults. However, as you get older, your body stops producing calcium. So a good calcium diet is important for proper bone strength and stability as you get older.
The leading causes of calcium deficiency results into what is known as osteoporosis. Calcium deficiency can also lead to blood clotting and other health conditions. According to studies, approximately 44-87% of Americans don't get enough calcium into their diet. As you age, the body no longer absorbs calcium into the bones, which commonly leads to calcium deficiency in elders. A premature condition of osteoporosis is known as osteopenia. 10 million Americans suffer from osteoporosis.
As we begin to age, eating foods that provide calcium for bone density is required. A lot of different foods can provide good amounts of calcium. Eating foods that contain more vitamin D increases the absorption of calcium. Calcium for bone density isn't the only use for the mineral. Calcium can lower high blood pressure, prevent blood clotting, provide healthy kidney functioning, prevent colon cancer, and is useful in reducing inflammatory bowel disease symptoms.
Foods high in Calcium
Vegetables: spinach, turnip greens, broccoli, collard greens, kale, kelp, cabbage, green beans, and brussel sprouts.
Herbs and Spices: cloves, garlic, mustard seeds, cinnamon, rosemary, oregano, thyme, dill weed, and basil.
Dairy: milk, goat's milk, cheese, ricotta cheese, cheddar cheese, mozzarella cheese, and yogurt.
According to the website on whfoods.com, calcium can interfere with functioning of the following medications of alendronate, and tetracycline antibiotics. Most people who take alendronate also take calcium supplements. Alendronate should be taken two hours before, or after taking calcium supplements.
Calcium supplements are specifically used for those with osteoporosis and have calcium deficiency. Senior citizens usually are ones who need calcium supplements for bone density. 80% of osteoporosis is caused from women. Calcium supplements should only be taken for medical conditions by doctor orders. Otherwise, you should just eat more foods containing calcium and vitamin D.
Calcium amounts required in the body according to Food and Nutrition board
| Birth to 6 months
|| 210 mg
|7-12 months||270 mg|
|1-3 years||500 mg|
|4-8 years||800 mg|
|9-18 years||1,300 mg|
|19-50 years||1,000 mg|
|50+ years|| 1,200 mg