Importance of Calcium for the Body and Ways to Procure It

Calcium is one of the essentials needed by the body to function well and ideally is the most abundant mineral present in the body. Calcium is important for the body to function well as it affects the bone health along with playing a vital role in muscle contraction, releasing hormones and also in transmission of messages through the nerves. However, even after being such an essential and vital mineral needed by the body, the body itself does not produce calcium but instead needs it from external sources. If we do not provide this required calcium to the body, it gets it from our bones, thus making them weak. In the long run it can lead to ailments, such as osteoporosis. For proper functioning of the body and especially to maintain the health of bones and teeth, calcium is vital.

Therefore, calcium is crucial for our body and must be supplied it in the requisite amounts daily.

Calcium sources to fulfill the daily requirements

  • Take calcium supplements

Our daily food intake might not have enough amount of calcium that is ideally required by the body. Also, in the case of those suffering from calcium deficiencies and disorders, such as osteoporosis and other bone related ailments, they require extra calcium doses apart from what their diet must be providing. Apart from them, adolescents too require calcium along with mothers who are lactating, pregnant females and those undergoing menopause. For all these reasons and for the optimum calcium requirements, supplements, such as bio island calcium, are highly recommended since they are a great source of calcium.

Additionally, supplements, like the Bio Island one, also provide Vitamin D to the body, which too is not produced by the body but is vital for the absorption of calcium by the body. It also promotes growth and maintenance of strong bones.

  • Food sources of calcium

Supplements can provide calcium but they are always considered secondary sources of the essential mineral. The diet consumed is the primary source of calcium and vitamins and must therefore consist of food sources that are rich in calcium. These include:

  • Cheese and dishes that contain cheese, such as omelettes. Cheese types include gouda cheese, cottage cheese, parmesan cheese, paneer, cheddar cheese.
  • Milk, in all its forms, namely whole fat, skimmed milk, semi skimmed milk or soy milk are all important sources of calcium. However, milk when had as milkshakes or malted drinks increases the sugar content drastically which might not be too healthy and might defeat the purpose of having milk.
  • Yogurt is another good source of calcium whether it is soya yogurt, low fat or plain yogurt.
  • Tofu is another versatile source of calcium which can be included in various food recipes such as to stir fries, curries, etc, Tofu forms, like silken, soft or firm, can be consumed as calcium sources.
  • Canned fish, such as salmon and sardines, are also a great source of calcium.
  • A balanced diet is incomplete without pulses, fruits and vegetables, all of which are good sources of calcium as well. Some examples include apricots, dried figs, oranges, kidney beans, baked beans, cabbage, watercress, French beans and broccoli.
  • Other nuts and seeds which are also good sources of calcium include sesame seeds, tahini, Brazil nuts and almonds, to name a few.

These calcium sources must be incorporated in the daily diet to meet the requirements of the body.

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