Calcium

Why is calcium important?

Calcium is important for many body functions. Apart from giving strength to your bones, practically every cell in your body including those in your heart, nerves and muscles relies on calcium to function properly. The level of calcium in the blood must stay relatively constant in order for your body to function properly. For this to happen, you need to consume enough calcium throughout the day. When your body does not receive enough calcium, your blood will "steal" calcium from your bones to maintain the level it requires.

Where do I get calcium?

The body does not produce calcium, which means you must get it from your daily diet through calcium rich foods such as milk, chocolate milk, yogourt, butter etc. A diet rich in calcium is so important, particularly when bones are growing and developing. Even after full bone development, you still need adequate calcium intake throughout your life to keep your bones strong and healthy.

Do I need to take a calcium supplement?

Most people can meet their calcium needs through food, however, calcium supplements may be necessary if you have a diagnosed milk allergy, severe lactose intolerance, or poor appetite. Try to improve your calcium intake through foods before choosing to take a supplement. Food is our body's preferred source of essential nutrients over supplements. Enjoy calcium rich foods such as milk and yogourt on a daily basis. These foods are concentrated sources of calcium. They are also less expensive and better tasting than calcium supplements.

Is the calcium in fruits and vegetables as beneficial as in milk?

To benefit from the calcium in your diet, your body must be able to absorb and use it. In general, the calcium in fruits, vegetables, nuts and legumes is not adequately absorbed by the body. it is not highly bio-available. The reason for this is that most of these foods naturally contain substances like oxalate, phytate and fibre that bind calcium and interfere with its absorption. Milk itself is our best dietary source of vitamin D, which helps the body absorb calcium better.

In addition, most plant based foods contain only small amounts of calcium. These foods are otherwise nutritious and can contribute to your overall calcium intake, but it is not a good idea to rely solely on them for your complete calcium needs.

How much calcium does one glass of milk have?

Each glass of milk provides you with 29% of the recommended daily intake of calcium, so three to four glasses of milk per day enables you to receive enough calcium.

What is my recommended daily intake of calcium?


AGE ADEQUATE DAILY INTAKE

1-3 years old: 500 mg
4-8 years old: 800 mg
9-18 years old: 1300 mg
19-50 years old: 1000 mg
50+ years old: 1200 mg



What is one serving of dairy products?

Although you don't have to be exact about the amounts you eat, you should have a general idea of what a "serving" is, in order to meet your calcium needs.

Milk Products Serving Size/ Food Guide Serving Equivalent

Milk 250 ml (1 cup) 1 (homogenized, 2%, 1%, .5%, skim)

Chocolate milk 250 ml (1 cup) 1 (2%, 1%)

Ice Cream 125 ml (1/2 cup) 1/2

Frozen Yogourt 125 ml (1/2 cup) 1/2

Cottage Cheese 125 ml (1/2 cup) 1

Yogourt 175 ml (3/4 cup) 1