Role Of Calcium In The Body

Role Of Calcium In The Body

The average adult’s weight is made up of about two per cent calcium. Most of this is found in the skeleton and teeth – the rest is stored in the tissues or blood. Calcium is vital for healthy teeth and bones. It also plays a crucial role in other systems of the body, such as the health and functioning of nerves and muscle tissue.

Good sources of calcium include dairy foods like milk, yoghurt and cheese, and calcium-fortified products, such as soymilk or rice drink and breakfast cereals. People at different life stages need different amounts of calcium – young children, teenagers and older women all have greater than average requirements.

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Good dietary sources of calcium include:

• milk and milk products – milk, yoghurt, cheese and buttermilk. One cup of milk, a 200 g tub of yoghurt or 200 ml of calcium-fortified soymilk provides around 300 mg calcium. Calcium-fortified milks can provide larger amounts of calcium in a smaller volume of milk – ranging from 280 mg to 400 mg per 200 ml milk.
• leafy green vegetables – broccoli, collards (cabbage family), bok choy, Chinese cabbage and spinach. One cup of cooked spinach contains 100 mg, although only five per cent of this may be absorbed. This is due to the high concentration of oxalate, a compound in spinach that reduces calcium absorption. By contrast, one cup of cooked broccoli contains about 45 mg of calcium, but the absorption from broccoli is much higher at around 50–60 per cent.
• soy and tofu – tofu (depending on type) or tempeh and calcium fortified soy drinks
• fish – sardines and salmon (with bones). Half a cup of canned salmon contains 402 mg of calcium
• nuts and seeds – brazil nuts, almonds and sesame seed paste (tahini). Fifteen almonds contain about 40 mg of calcium.
• calcium-fortified foods – including breakfast cereals, fruit juices and bread. One cup of calcium-fortified breakfast cereal (40 g) contains up to 200 mg of calcium. ½ cup of calcium-fortified orange juice (100 ml) contains up to 80 mg of calcium, and two slices of bread (30 g) provides 200 mg of calcium.

Calcium supplements

It is much better to get calcium from foods (which also provide other nutrients) than from calcium supplements. If you have difficulty eating enough foods rich in calcium, you might need to consider a calcium supplement, especially if you are at risk of developing osteoporosis. It’s a good idea to discuss this with your doctor or other registered healthcare professional.

If you do take calcium supplements, make sure you don’t take more than the amount recommended on the bottle. Too much calcium may cause gastrointestinal upsets, such as bloating and constipation.