How to Make Sure that You're Getting Enough Calcium

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HomeHow to Make Sure that You're Getting Enough CalciumPosted By Dr. Ben Kim on

Nov 11, 2009 Healthy Eating ResourcesGetting enough calcium for strong bones and

teeth isn't as simple as ingesting a certain number of milligrams of calcium per

day. This post outlines why calcium is important to your health, as well as

steps that you can take to ensure that you get enough calcium to experience your

best health.Calcium is the most abundant mineral found in your body.

Approximately 99 percent of the calcium in your body is found in your bones and

teeth while the remaining 1 percent is found in your blood and remaining

tissues.What Does Calcium Do in Your Body?Helps to form strong teeth and

bonesAllows muscle tissue to lengthen and contract properlyHelps regulate blood

pH, which is essential to your body's ability to properly transport oxygen and

carbon dioxideAllows for proper blood coagulationAllows for proper functioning

of your heart and nervesDue to

its importance to a number of critical metabolic activities, the amount of

calcium that is available to your blood and tissues must be carefully regulated

at all times. Your bones and teeth serve as reservoirs of calcium that your

blood taps into for its ongoing need for calcium. Ultimately, the amount of

calcium that your blood saps from your bones and teeth is determined by the

amount of calcium that your blood receives from your diet. So the health of your

bones and teeth is closely linked to the quantity and quality of calcium-rich

foods that you eat and how well you digest and assimilate these foods.Here are

some healthy food sources of calcium that are well tolerated by the masses:Whole

Food SourcesServingCalcium (mg)Sardines3 ounces372Chinese cabbage, cooked1/2

cup239Spinach, cooked1/2 cup230Rhubarb, cooked1/2 cup174Wild salmon, canned with

bones3 ounces167Kale, cooked1 cup122White beans, cooked1/2 cup113Bok choy,

cooked1/2 cup79Broccoli, cooked1

cup70Pinto beans,

cooked1/2 cup45Red beans, cooked1/2 cup41Additional healthy food sources of

calcium include:Broths made with vegetables and/or organic bonesOrganic,

unpasteurized dairy from healthfully raised goats, cows, or sheep (if you can

ingest dairy without experiencing discomfort anywhere in your body)Green food

powders that contain a variety of organic green vegetablesSesame leaves and

sesame seedsEating plenty of healthy, calcium-rich foods does not guarantee

healthy bones and teeth. The following factors influence your calcium and

overall health status:Your body needs an adequate amount of vitamin D to

properly absorb calcium through your intestinal wall. Vitamin D deficiency is

one of the most common nutritional deficiencies in industrialized

countries.Taking synthetic iron and zinc supplements can inhibit calcium

absorption.If you regularly eat whole grains without soaking, fermenting, or

sprouting them, the phytic acid found in the bran of whole grains

can bind onto calcium and prevent its absorption into your bloodstream. Soaking

whole grains overnight before preparing them to eat can neutralize phytic acid

and prevent problems with calcium absorption.Stress is capable of leeching

calcium out of your bones.Eating too many acid-forming foods like flesh meats,

dairy products, flour products, salt, sugar, and caffeine can pull calcium out

of your bones.Because there are many variables that can affect how well you

absorb calcium into your blood and maintain the strength of your bones and

teeth, it's difficult to provide recommended daily allowances for different age

groups.There are, however, a few concrete steps that you can take to help ensure

adequate calcium intake and optimal bone and dental infrastructure:Strive to eat

some of the calcium-rich foods listed above on a regular basis. Don't forget to

apply principles of how to eat for optimal digestion and assimilation of

nutrients.Do some

weight-bearing exercise every day. Simply walking outdoors is an excellent

choice for most people.Ensure that you have a healthy amount of vitamin D in

your system by getting some exposure to sunlight and eating foods rich in

vitamin D.Choose to eat iron-rich and zinc-rich foods rather than synthetic

supplement forms of iron and zinc.Soak whole grains overnight before preparing

them to eat.Find ways to effectively manage emotional stressors in your

life.Don't eat large amounts of flesh meats, flour products, salt, and caffeine.

Sugar is best avoided completely.For more information on how to promote healthy

bones at any age, please view:How to Prevent Osteoporosis 

Muhammad Ahmad Al-Masry

 

64, Muhammad Korayem Street,

 

Gomrok, Alexandria, Egypt

 

Tel: 0020-03-4800555

 

Fax: 0020-03-3082667

 

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