Everyone knows that calcium is important for strong and healthy bones, but many do not understand exactly how calcium is connected to bone health and why it is so important. For those looking for answers, this article will provide an in-depth exploration of the science of how calcium impacts bone health, what types of foods are best for ensuring adequate calcium intake, and how to diagnose and potentially prevent bone diseases.
Calcium: What is it and What Does it Do?
Calcium is an essential mineral for the human body, but why? Calcium is critical for a variety of bodily functions, such as muscle and nerve contraction, better circulation, and of course, bone health. When it comes to bone health specifically, calcium helps with bone regeneration and bone density, enabling bones to remain strong, healthy, and free of fractures or breaks. It is also important for producing collagen which is essential for plump skin and healthy hair.
Foods of Calcium
Though we often focus on dairy products as primary sources of calcium, there are actually many other foods that contain comparable or even higher amounts of calcium. Dairy products such as yogurt, cheese, and milk are certainly good sources, but leafy green vegetables also contain considerable amounts of calcium. Some surprising sources are almonds and legumes, both of which contain high levels of calcium, as well as beta-carotene and other health-promoting compounds. In general, any food that is high in calcium should be considered a great source for maintaining healthy bones and a calcium-rich diet.
Calcium Supplements and Vitamin D
While it is ideal to get sufficient amounts of calcium from food sources, it is not always possible. Calcium supplements are available if dietary intake is not meeting the recommended daily intake, and in some cases may even be recommended by a medical doctor. It is also important to remember that vitamin D plays an important role in helping the body absorb calcium, so vitamin D deficiencies should be addressed as well.
Bone Diseases
Though calcium plays an integral role in maintaining healthy bones, certain bone diseases can still occur. Osteoporosis is a very common bone disease that can cause bones to become weak and brittle, leading to an increased risk of fractures. Osteopenia is another condition that can develop, which is similar to osteoporosis but typically occurs at a younger age.
Diagnosing Bone Diseases
Another important consideration is that bone diseases may not be immediately recognizable, so it is important to be proactive about testing for bone diseases in order to formulate an appropriate treatment plan. One way to do this is with a bone density scan, which measures bone mineral density and helps to diagnose bone diseases.
Preventing Bone Diseases
Though not always curable, bone diseases can be managed to some degree with prevention and treatment. By eating a balanced diet and getting adequate amounts of calcium, vitamin D, and other minerals, it is possible to help offset the development of bone diseases. Additionally, engaging in weight-bearing exercises like running and jogging can help to improve bone health, as well as regular checkups with a medical provider to ensure bones remain healthy.
People Also Ask
Can you build strong bones without calcium?
No, calcium is essential for building and maintaining strong bones. Without adequate calcium intake, bones can become weak, brittle, and are prone to fractures and other diseases.
What are the main sources of calcium?
The primary food sources of calcium are dairy products, leafy green vegetables, almonds, and legumes.
What happens if you don’t get enough calcium?
If you don’t get enough calcium, you are at risk of developing osteoporosis and other bone diseases as well as other medical issues.
What is the best way to absorb calcium?
The best way to absorb calcium is to get it through dietary sources and with the help of vitamin D.
How much calcium do you need daily?
The amount of calcium you need depends on your age, sex, and other health factors. Generally, the recommended daily intake is 1000-1300 mg per day for adults.
Final Words
It is undeniable that calcium is an essential mineral for bone health and staying healthy overall. By understanding the source of calcium, how it works, and how to get enough of it, individuals can remain proactive about preventing bone diseases and ensuring healthy bones for years to come.