All About Calcium

What mineral is the most abundant in the human body? 

It’s Calcium!! 

Calcium makes up our bones and our teeth, and it is involved in the movement of our muscles. We have calcium in our circulatory system and our extracellular fluid. Our cells have calcium-sensing receptors that use the extracellular fluid calcium to regulate cell function. The concentration of calcium in the extracellular fluid impacts the functions of the nervous system, the heart, muscular contractions, co-factor for enzymes (helps with enzyme function), and helps with blood coagulation. 

Facts & Myths About Calcium

• Calcium deficiency leads to osteoporosis that causes weak and fragile bones, which also increases the risk of falls and fractures. FACT 
• Calcium may reduce the risk of some cancers. MYTH – it is unclear and studies do not show a clear relationship between calcium intake and cancer. 
• Calcium intake can lead to an increased risk of hypertension, stroke, and atherosclerosis – FACT 
• Dietary and supplementary calcium help with weight management. MYTH – There is no found link between calcium intake and body mass, weight, or fat. 
• Excessive calcium can increase the risk of kidney stones. – FACT

Calcium & Bones 

Calcium phosphate helps to harden and strengthen bones. When we do not have calcium in our body, our body will take it from our bones. This process will lead to osteoporosis. Osteoblasts (cells that help with bone formation) are comprised of collagen proteins, calcium, phosphate, and more minerals. Vitamin D helps with calcium absorption, muscle function, and immune system function. 

Calcium Foods

• Dairy products 
• Dark leafy greens – Collard Greens, Broccoli Rabe, Kale, Bok Choy, Brocolli
• Soybeans
• Salmon 
• Tuna
• Sardines
• Dried Figs 
• Oranges
• Soybeans
• Greek Yogurt 
• Cottage Cheese
• Tofu

Avoid things like high fat foods, smoking, nicotine products, and alcohol. Physical activity and a diet full of nutrient dense fresh foods and lean proteins will help you be the healthiest you can be!