Calcium is the most abundant mineral in the body and 99% of it is stored in the bones and teeth. In addition to building strong bones, calcium helps to support proper functioning of your heart, muscles and nerves. However, many people are deficient in this important mineral, which can cause a reduction in the amount of calcium stored in your bones and teeth. Continue reading to ensure you are getting enough calcium.
Good Sources of Calcium
Dairy products are a good source of calcium, but if you are lactose intolerant or your diet is primarily plant-based, then you may be fall short of meeting the daily recommended values of 1,000 mg (adult men ages 51 to 70) – 1,200 mg (adult women ages 51 to 70). Different goals are outlined for children, teens, and women are either pregnant or breastfeeding.
Whole foods that are high in this important mineral include: Dark leafy greens such as spinach, collards, bok choy, kale, and broccoli; white, black or navy beans; quinoa, sesame seeds, and chia seeds; and bone-in salmon and sardines.
If you are not meeting the daily recommended values for your age, gender or fitness level, supplementation is key. Experts recommend calcium citrate which is easily absorbed. There are several plant-based options available. Taking dietary supplements with meals is ideal. Make sure you are getting enough vitamin D3 and K2 as well as magnesium in your diet as well.
Signs of a Calcium Deficiency
If you are not getting enough calcium, you may be asymptomatic or, in other cases, present with: Muscle spasms or cramps, numbness and tingling in your fingers, fatigue or lack of energy, headaches, or poor appetite. More severe symptoms include confusion, dermatitis, seizures, and abnormal heart rhythms. Osteopenia and osteoporosis are also associated with a deficiency. Consult with your physician for diagnosis and treatment.
Your Neighborhood Health Foods Store
Healthy Habit Health Foods is committed to selling nutritionally sound, environmentally conscious, organic products to support your healthy way of life. Stop by today! We are conveniently located on 7th Street and Bethany Home Road. Our store hours are 9:00 a.m. to 6:00 p.m. Monday through Saturday and 11:00 a.m. to 5:00 p.m. on Sunday. Make sure to tune into KFNX 1100 each weekday morning from 9:00 a.m. to 10:00 a.m. for our Healthy House Call Radio Show with hosts Dan Koontz, Nutritionist and Jaime Boyacheck, RN.