Calcium plays a vital role in keeping our bodies strong and healthy. From promoting bone strength to aiding in heart, muscle, and nerve function, calcium is a key mineral that you simply cannot overlook. However, with the rise of different diets and an increasing number of people exploring alternatives to traditional sources of calcium like dairy, understanding calcium's role and its sources has become more important than ever.
In times when quick meals and fad diets dominate, the importance of balanced nutrition can often be forgotten. But let's understand why you should be conscious of your calcium intake and how to incorporate it into your daily meals.
Why Is Calcium Essential For Your Health?
Why You Should Be Conscious About Calcium Content In Your Food; Photo Credit: Pexels
Calcium is the most abundant mineral in the human body, and it is essential for building and maintaining strong bones and teeth. Around 99% of the calcium in our body is stored in the bones and teeth, while the remaining 1% is found in the blood, muscles, and tissues.
Beyond bone health, calcium is crucial for:
- Muscle Contraction: Calcium plays a significant role in muscle movement. Without sufficient calcium, muscles might not function properly.
- Nerve Transmission: Calcium enables the nervous system to send messages between the brain and other parts of the body.
- Blood Clotting: When you get a cut or injury, calcium aids in the clotting process, preventing excessive bleeding.
- Hormonal Balance: Calcium helps regulate hormone release and ensures that your body's biochemical processes function smoothly.
The Risk Of Calcium Deficiency
Why You Should Be Conscious About Calcium Content In Your Food; Photo Credit: Pexels
Many young people assume they're getting enough calcium from their diets, especially if they follow traditional eating habits that include dairy products. However, several factors, including dietary choices, lifestyle changes, and environmental factors, may contribute to calcium deficiency.
Some common signs of calcium deficiency include:
- Brittle bones and teeth
- Increased risk of fractures
- Muscle cramps or spasms
- Numbness or tingling in the extremities
- Fatigue and overall weakness
Over time, inadequate calcium intake can lead to more severe health conditions such as osteoporosis, where bones become weak and more prone to fractures, and osteopenia, a condition where bone density is lower than normal but not yet critical.
Why Should Young People Pay Attention To Calcium?
Young people, especially those in their 20s and 30s, may not immediately feel the effects of calcium deficiency. However, bone mass reaches its peak around the age of 30, and failing to meet your calcium needs early in life can have long-term consequences. After the age of 30, the body starts losing bone density. This makes it crucial to establish healthy calcium habits early on to maintain bone health as you age.
In addition to building strong bones, young people often live active lifestyles, participating in sports, workouts, and physical activities. Adequate calcium intake can help prevent injuries, keep muscles functioning optimally, and support overall physical performance.
How To Ensure You're Getting Enough Calcium
Why You Should Be Conscious About Calcium Content In Your Food; Photo Credit: Pexels
While dairy products are the most well-known source of calcium, they're not the only option. Many people today are looking for non-dairy alternatives for a variety of reasons, including lactose intolerance, veganism, or simply personal preference. If you're one of them, there are plenty of other calcium-rich options to explore.
Non-Dairy Calcium Sources
- Leafy Greens: Vegetables such as kale, spinach, and collard greens are excellent sources of calcium. While they may not have as much calcium as dairy, they are also rich in other essential vitamins and minerals.
- Fortified Foods: Many plant-based milks, such as almond, soy, and oat milk, are fortified with calcium to ensure they provide similar nutritional benefits as cow's milk.
- Tofu: Some tofu products are made with calcium sulfate, which can make them a strong source of calcium.
- Nuts And Seeds: Almonds and chia seeds provide good amounts of calcium, and they're perfect for adding to your breakfast or snacking throughout the day.
- Fish: Sardines and canned salmon with bones are rich in calcium and also provide heart-healthy omega-3 fatty acids.
- Legumes: Beans such as white beans and black-eyed peas can add calcium to your meals.
Calcium Supplements: Should You Consider Them?
Why You Should Be Conscious About Calcium Content In Your Food; Photo Credit: Pexels
If your diet lacks sufficient calcium, or if you're following a lifestyle that restricts dairy, you may want to consider a calcium supplement. However, it's important to approach supplements cautiously.
Taking too much calcium can lead to health problems such as kidney stones or calcium buildup in your arteries. It's always best to get your calcium from food sources first. If you choose to supplement, speak with a healthcare professional to determine the correct dosage for your body's needs.
Top It Up With Vitamin D
It's impossible to talk about calcium without mentioning vitamin D. Vitamin D helps your body absorb calcium effectively. Without adequate levels of vitamin D, even if you consume a diet rich in calcium, your body may not utilise it fully.
Luckily, the body produces vitamin D when exposed to sunlight. Spending 15 to 30 minutes in the sun daily, eating vitamin D-rich foods like salmon, or taking a vitamin D supplement can help ensure you're absorbing enough calcium to maintain strong bones and teeth.
Incorporating calcium into your daily diet is easier than you might think, even if you don't consume dairy. As young individuals experiment with new dietary trends, it's crucial to remain mindful of the body's calcium needs.
No matter if you're opting for fortified products, eating a balanced diet, or considering a supplement, taking the time to ensure you're getting enough calcium can make all the difference in maintaining long-term health. Strong bones today mean a stronger you tomorrow.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical, nutritional or wellness opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.