BONE UP ON CALCIUM FACTS-----------------------------------------------------------------------------------Calcium is the most abundant mineral in the human body, and it has several important functions. More than 99 percent of the calcium in the body is stored in the bones and teeth, where it functions to support their structure. |
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By Shawn McKee
Calcium is the most abundant mineral in the human body, and it has several important functions. More than 99 percent of the calcium in the body is stored in the bones and teeth, where it functions to support their structure. The rest is found throughout the body in blood and muscles and is needed for muscle contraction, blood-vessel contraction and expansion, the secretion of hormones and enzymes, and sending messages through the nervous system.
According to the Continuing Survey of Food Intakes of Individuals, 78 percent of women ages 20 and older are not meeting their recommended daily intake for calcium. When calcium intake is low, bone breakdown occurs because the body must use the calcium stored in bones to maintain normal biological functions. This can increase the risk of developing osteoporosis when teamed with other risk factors such as being female, thin, inactive, of advanced age, cigarette smoking, excessive intake of alcohol and having a family history of osteoporosis.
Osteoporosis is by far the most common bone disease, responsible for 1.5 million bone fractures every year in the U.S. This is because with osteoporosis, the composition of the bone is normal, but the mass is so reduced that the skeleton loses its strength and becomes unable to perform its supporting role in the body. Minor falls can cause fractures, and in extreme conditions bones may even break under their own weight.
Studies also show a relationship between calcium intake and lowering the risk of high blood pressure (hypertension). Women who ingest at least 800mg of calcium per day, have a 23 percent lower risk of developing high blood pressure than women who get 400mg/day or less. High blood pressure affects about one in four adult Americans, and, if left uncontrolled, hypertension directly increases the risk of coronary heart disease -- potentially leading to a heart attack.
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The New England Journal of Medicine published the largest study ever conducted on calcium and kidney stones, which concluded that additional calcium intake may actually lower your risk for kidney stones. The study showed that daily calcium intake above 850mg was associated with decreased incidence of symptomatic kidney stones.
You can help counter the onset of osteoporosis, high blood pressure and probably lower the risk of kidney stones, by getting 2-3 servings of calcium per day. According to the National Osteoporosis Foundation (NOF), females 19-50 years-old should get 1000mg/day, but many are getting less than half the daily recommended amount. Several studies have linked higher calcium intakes to lower body weight or less weight gain over time, which is just an added bonus for something you should be doing anyway.
So how can you get enough calcium? Pick a few of your favorites from the list below and enjoy them two or three times a day.
A serving (about 300mg) is equal to:
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