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Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, among many other important functions. Because calcium has so many important jobs, it’s important to get enough of it in your diet.The amount of calcium you need depends on a number of different factors, including your age. But no matter who you are, one thing’s true for everyone: you and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.
Calcium: The key to strong bones and lifelong bone health
Calcium can seem confusing. How much should you get? Where should you get it? And what’s the deal with vitamin D, magnesium, and vitamin K? But once you understand the basics, it’s not that hard to include it in your diet and get the calcium you need.
Calcium is the most abundant mineral in the body, one that plays many vital roles. Your body uses it to build healthy bones and teeth, keep them strong as you age, send messages through the nervous system, help your blood clot, and regulate the heart’s rhythm, among other things.
Your body gets the calcium it needs in one of two ways. The first and best way is through the foods you eat or the supplements you take. However, if you’re not consuming enough calcium, your body will get it in a different way, pulling it from your bones where it’s stored. That’s why diet is key.
Getting enough calcium in your diet is particularly important when you’re under the age of 30 and still building bone mass. Making smart choices now will help you avoid serious bone loss later in life. But no matter your age, you can take steps to protect your bones and put the brakes on osteoporosis.
Food is the best source of calcium
Your body is able to absorb more calcium from food than it can from supplements. In fact, studies show that even though people who take calcium supplements have a higher average daily intake, those who get most of their calcium from food have stronger bones. On top of the better absorption rates, calcium from food often comes with other beneficial nutrients that help calcium do its job.
Good food sources of calcium
Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.
Herbs and spices: For a small but tasty calcium boost, flavor your food with basil, thyme, dill weed, cinnamon, peppermint leaves, garlic, oregano, rosemary, and parsley.
Other foods: More good sources of calcium include salmon, tofu, oranges, almonds, sesame seeds, blackstrap molasses, and sea vegetables. And don’t forget about calcium-fortified foods such as cereals and orange juice.
