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Did You Know?!
“Calcium”
What is calcium and why is it so important? Calcium is a major mineral found in your body. Calcium circulates in the bloodstream and supplies the calcium needs to the body cells. More than 99% of the calcium in our bodies is used to strengthen our bones and teeth. However, the other 1% plays an important role for many other essential body functions. (I.e. blood clotting) If you do not consume enough calcium in your diet for essential body functions, then calcium will be taken from your bones.
It is important to supply our body with calcium daily to meet the essential body functions as well as for strong bones and teeth. If your bones are continually being depleted of calcium to meet your body’s needs, then your bones will become weak. A good example of our bones and their relationship with calcium is like the relationship of our checking account and the bank. You can continue to withdraw money out of your banking account, but if you don’t deposit money and your withdrawing exceeds your limit then you will eventually be considered “broke”. Well if you don’t deposit enough calcium in your body (through your diet) then your body has to continually withdraw what it needs from your bones. If calcium is continually pulled from your bones then they will be more likely to become broken in the future because they are weak.
Click here for more information on foods that provide a good source of calcium
“How much calcium do I need daily?”
Age Group |
Amount (mg/day) |
Birth to 6 months |
210 |
7 months to 1 year |
270 |
1-3 years |
500 |
4-8 years |
800 |
9-13 years |
1300 |
14-18 years |
1300 |
19-30 years |
1000 |
31-50 years |
1000 |
51-70 years |
1200 |
70 or older |
1200 |
Pregnant & Lactating 14-18 years of age |
1300 |
Pregnant & Lactating 19-50 years of age |
1000 |
*Recommended intakes provided by the National Academy of Science, 2002 and are based on healthy individuals not diagnosed with osteoporosis or other medical conditions. Refer to a physician for guidelines if you have any medical conditions.
References:
Blue Hills Medical (n.d.) Retrieved February 9, 2006 from www.bluehillsmedical.com
Insel, P., Turner, R., and Ross, D. (2001) Nutrition. Sudbury, Massachusetts: Jones and Barlett Publishers Inc.
National Academy of Science (2002) Food and Nutrition Board, National Research Council, Recommended Dietary Intakes, Washington, DC: National Academy Press http://www.nap.edu