Calcium plays a vital role in the human body, from healthy teeth and bones to blood circulation and neuro communication. People need calcium to prevent possible diseases that can occur from a low intake of calcium. The kinds of illnesses that may arise are osteoporosis, tooth decay, heart problems, and seizures. Osteoporosis is a disease that causes the bones to become fragile and more porous, which can make them easier to break. To prevent these types of conditions, someone needs a healthy diet containing a well-balanced intake of calcium from the following: dark leafy greens, salmon, tuna, cheese, yogurt, & eggs. Dark leafy greens such as kale, arugula, and collard greens help with bone integrity. Salmon and tuna provide vitamin D to the body, which is needed to absorb calcium within the body. This is why vitamin D is added to milk and other dairy products. Mozzarella is a cheese with the highest calcium content within cheeses, and because cheese is made from milk, it is a good source of calcium. Yogurt has more calcium than milk because of how it is prepared. A person can get 42% of their daily intake of calcium needs from one eight-ounce serving. Eggs can be rich in Vitamin D, which is needed to provide adequate bone health. Also, the egg whites do not contain Vitamin D, just the yolk of the egg.
Calcium is more critical for women than for men, especially for pregnant women and over 50. Not only does calcium help strengthen a girl’s bones and teeth, but when she is carrying a child, it is said that the calcium consumed helps strengthen the baby’s growing bones and teeth, boosts muscle, and even helps with their heart and nerves. Calcium is a crucial component for the help and process of children growing to their true potential. Babies and young kids need calcium and vitamin D to prevent diseases like rickets. Women are at higher risk of developing osteoporosis than men; this tends to happen right after menopause, reducing estrogen levels. It’s essential to get the right amount of calcium because too much can cause gas, constipation, bloating, and may even cause kidney stones. Lacking too much calcium can result in muscle cramps and aches. Too much calcium can interfere with the heart and brain function, threatening the body.
Certain people, such as vegans and lactose intolerant people, sometimes have to take supplements to maintain their calcium levels since their diet is low on calcium intake. You should not consume calcium supplements unless prescribed or recommended by a doctor. Vegans need to consume dark leafy greens, oats, rice, and unsweetened soy to reach their daily intake. Lactose intolerant people need to drink fortified orange juice, soy, fish, vegetables like broccoli and kale. Supplements of calcium are not the best option in reaching the amount of daily calcium intake. These supplements can cause unwanted side effects, such as heart disease, strokes, and prostate cancer.
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Pendick, D. (2019, June 25). How much protein do you need every day? Harvard Health Blog. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096.