For the last 20 years, there has been a lot of press about the importance of calcium in our diet. Many people have turned to calcium supplements and dairy products as their main dietary sources. Calcium is often thought to be just for building bones, but in fact, it does much more than that. Let’s discuss the excellent dietary sources of calcium and the effects on the body if there is a lack of calcium in the diet.

Calcium is a necessary mineral that we must know in our diet. According to a study by the US Department of Agriculture (USDA), more than 75% of Americans do not meet current dietary recommendations for calcium. Along with magnesium, it is used for muscle contraction, bone density, tooth integrity, blood coagulation, heartbeat, restores the proper pH in our body by removing acids, and contributes to nerve conduction . Repeated consumption of sugars and high-fructose corn syrups, and processed packaged foods that contain additives and hydrogenated oils cause the body’s pH level to become acidic. Many degenerative diseases stem from increased acid levels in the body, including: osteoporosis, arthritis, abnormal cell growth and cancer, heart problems, kidney and gallstones, chronic fatigue, tooth decay, and mood swings. With childhood calcium and vitamin D deficiency, common signs to look for are irritability, tremors, and nervousness. Especially in newborns, much of their intake comes from breastfeeding, and those bottle-fed babies will need to get more calcium from other sources.

Calcium can be found in a wide variety of food sources, including vegetables such as kale, broccoli, asparagus, parsley, cabbage, and dark green leafy vegetables. Almonds, sardines, flaxseed, oatmeal, blackstrap molasses, figs, and watercress also contain good concentrations of calcium. Although dairy products (milk, cheese, yogurt, etc.) are well advertised as excellent sources of calcium, unfortunately most current pasteurization processes (when milk is heated above 160 degrees) remove its nutritional value. Most nutrients are denatured and not easily absorbed by the body. In addition, due to its high phosphorus content, milk of animal origin can counteract blood levels of calcium. Calcium supplements are also a good bet, but keep in mind that the body absorbs nutrients from whole foods like the ones listed above much better. Vitamin D works synergistically with calcium and can be obtained with less than ten minutes of sun a day. A Tufts University study found that women aged 65 and older who took the necessary dose of calcium and vitamin D daily for a period of three years experienced less bone loss and incidence of fractures.

Due to the higher incidence of osteoporosis in women, many women are much more conscious about getting more calcium in their diet. Osteoporosis causes the bones of the body to become porous and weak, with an increased exposure to fractures. In fact, approximately 44 million Americans currently suffer from osteoporosis. Are you experiencing PMS? According to a study in the American Journal of Obstetrics and Gynecology, it was shown that of nearly 500 women, “Calcium was shown to effectively reduce a wide variety of PMS symptoms by up to 50%. Consumed daily, 50% was shown a reduction in the occurrence of food cravings, headaches, bloating and mood swings.”

According to Kristi Monson, PharmD, the RDA for calcium from natural dietary sources increases with age, from 500 mg in young children, 800 mg for those ages 4 to 8, 1,300 mg during adolescence, and 1,200 mg daily for seniors 50 years old. old.

There are many common dietary calcium absorption inhibitors that should be avoided. These toxic foods can deplete bone mass and contribute to osteoporosis. Sodas and other carbonated beverages contain phosphoric acid and caffeine, which cause the body to become acidic and deplete the body of calcium. Processed foods, white flours, various sugars, and aspirin also contribute to calcium inefficiencies. Many sweets and sugary cereals are fortified with excess calcium, but beware of the fact that, due to the high sugar content, the body does not absorb calcium properly.

Weight-bearing exercise and physical activities also strengthen bones in addition to a proper diet. Proper spinal alignment allows the bones of the body to articulate much better, reducing calcium deposits and arthritic change. By being proactive with a whole food diet, avoiding processed foods, weight training and exercise, proper spinal alignment, and proper sunlight and supplementation, getting your daily calcium intake is easier than ever! !