Calcium is important for a healthy lifestyle. And it's the most abundant mineral in the body, found mostly in your bones and teeth. However, calcium is not produced in the body. This is why it's important to ensure your body gets its daily calcium requirement from your diet.
Yet many Canadians are not meeting their calcium requirements, indicates a recent Canadian study at University of Saskatchewan, Saskatoon. The article titled, "Many adult Canadians are not meeting current calcium recommendations from food and supplement intake," by Hassanali Vatanparast, et al was published in the April 2009 issue of the Applied Physiology, Nutrition and Metabolism journal.
Adults Need Calcium Too
A diet rich in calcium is important particularly when bones are growing and developing. But many people may still not be aware that even after full bone development you still need an adequate calcium intake throughout your life to keep your bones strong and healthy.
Health Canada's food guide to healthy eating indicates besides giving strength to your bones, calcium is necessary for many body functions. Practically every cell in your body, including those in your heart, nerves and muscles, relies on calcium to function properly.
However, in order for your body to function properly, the level of calcium in the blood must stay constant. For this to happen, you need to consume enough calcium throughout the day - otherwise, your blood will steal calcium from your bones to maintain the level it requires.
Your Bones are Your Calcium Bank
Think of your bones as a bank. If your diet is low is calcium, your blood withdraws the calcium it needs from your bones. When your diet is rich in calcium, you body will deposit calcium in your bones. Over time, if your withdrawals exceed your deposits, your bones can begin to weaken and become more susceptible to breaking.
Research indicates that as we age, we all lose bone mass. Whether or not you get osteoporosis later in life depends on how big and dense your bones become during your developing years, and how much bone mass you lose after that. Osteoporosis is a condition characterized by calcium-depleted bones that are so porous and fragile they can easily break.
Calcium Rich Foods Best for Body
To benefit from the calcium in your diet, your body must be able to absorb and use it. Generally, the calcium in fruits, vegetables, nuts and legumes is not adequately absorbed by the body because most of these foods naturally contain substances like oxalate, phytate and fiber that bind calcium and interfere with its absorption.
For example, almost all the calcium in spinach and rhubarb is bound to oxalate and cannot be used by the body. In addition, most plant-based foods contain only small amounts of calcium. These foods are otherwise nutritious and can contribute to your overall calcium intake, but it's not a good idea to rely solely on them for your complete calcium needs.
The Osteoporosis Society of Canada recommends you meet your calcium needs first through foods. Calcium-containing foods also offer other nutrients. For example, milk products supply vitamin A, phosphorous and magnesium, which also contribute to bone health.
Each person's calcium needs are specific to her age and life style. So it is a good idea to refer to Canada's food guide for more information. In combination with a calcium-rich diet, your bones need regular physical activity to maintain their strength. Exercise helps the body store calcium in the bones, so that the calcium you get from your diet is used more efficiently.
