Calcium is an important mineral that helps the body do many things:
Calcium movement inside and outside cells help control the behavior, sticking ability, and formation of proplatelets in human megakaryocytes. A disrupted calcium balance in neurons is a key cause of Parkinson’s disease.
Certain stress and calcium levels in brain cells that regulate eating can affect hunger and energy balance. It moves from the cell storage to the cell body in a wave-like manner, which is essentially a diffusion-reaction event. Calcium aids in creating cells with many nuclei in Schizaeaceae.
Overall, calcium is crucial for:
- Making and keeping bones and teeth strong
- Muscle working, including tightening and relaxing
- Nerve working, including sending nerve signals
- Blood clotting
- Releasing enzymes and hormones
- Cell signaling and interaction
- Keeping a normal heartbeat
It is essential to get the recommended daily amount of calcium, whether through food or supplements, in order to maintain a healthy body.
People between the ages of 19 and 50 need to have 1000 mg of calcium each day. As people get older, their calcium needs increase. So, adults over 50 should try to get 1200 mg of calcium every day. And no matter how old you are, if you’re pregnant, you should also try to get 1000 mg of calcium every day.
Some of the best ways to get calcium are through milk, cheese, and yogurt. But what happens to those who can’t have dairy, like those who are lactose-intolerant or vegans? How do they cover their daily intake? Lucky for them, there are non-dairy sources of calcium.
Several non-dairy items are rich in calcium.
It is essential to keep in mind that the body might not absorb calcium as effectively from sources other than dairy products as it does from dairy products. Because of this, you might need to eat more of these foods to get the amount of calcium you need. So you may need to eat more broccoli or kale to get the same amount of calcium you’d get from dairy.
To make sure you’re getting enough calcium, try to eat a range of foods high in calcium throughout the day. This could include foods that naturally have a lot of calcium, like kale, tofu, chia seeds, and almond butter, or foods like orange juice and cereals that have extra calcium added to them.
Include more of the following on your shopping list:
- Vegetables like kale and broccoli that are dark and leafy
- Fish in cans that have soft bones, like sardines and salmon
- Tofu that has been prepared with calcium salt
- Plant-based milk substitutes like soy milk that have been fortified
- Grain foods, bread, and orange juice that have been fortified
- Chia seeds
- White beans
- Almonds
- Sesame seeds
- Edamame
- Bok choy
- Figs
- Amaranth
- Quinoa
- Blackstrap molasses
When you are out shopping, pay close attention to the labels so that you can select items that contain calcium carbonate. Remember that certain foods contain substances known as oxalates and phytates, which can make it more difficult for your body to use the calcium that is contained in those foods (there’s special care you can take when preparing food, in this case). But these foods are still good to eat and can be part of a balanced diet.
You can enhance calcium absorption.
If you want max absorption of calcium-rich foods, maintain optimal Vitamin D levels in your body. If you make sure your salt intake is under control, you won’t risk losing calcium through urine.
When it comes to food prep of non-dairy sources of calcium, remember to stick to boiling, stir-frying, or steaming to help break down oxalates and enhance calcium absorption. Adding foods rich in Vitamin K can help too.
For more information, visit Canadian pharmacy