Calcium is the latest edition to The Foundation Series. Calcium plays a vital role in many processes in the body as well as playing part in its structural integrity. Read on for more.
What is calcium?
Calcium is chemical element identified by the symbol ‘Ca’. It is an essential mineral for humans and is required in certain amounts for optimal body function. Calcium is an alkaline earth metal and is pale yellow in colour. Calcium in its natural metallic state is quite reactive, hence when it is exposed to air, it forms a dark oxide-nitride layer.
Why do we need it?
Calcium is important for our nerve and muscle function. It plays a role in blood clotting, enzyme regulation and insulin secretion. It plays a major role in the structural integrity of our bones and teeth. Calcium helps with insomnia, lowering of cholesterol, the prevention of muscle cramps and can also help reduce symptoms of pre-menstrual tension.
Best dairy-based sources.
- Milk (1 cup = 300mg)
- Yoghurt (200g = 300mg)
- Hard yellow cheese (40g = 300mg)
- Ricotta cheese (1/2 cup = 300mg)
- Parmesan cheese (3T = 300mg)
- Fetta cheese (40g = 150mg)
- Cottage cheese (1/2 cup = 100mg)
For the best non dairy sources – see this post.
How much do we need?
The Recommended Daily Intake (RDI) for calcium is 1100mg/day. This increases with age.
Some final points.
Absorption of calcium is dependant on adequate levels of stomach acid.
The body cannot absorb more than 500mg of calcium at one given time, so it is best to spread your intake over the day. Furthermore, absorption is better in the evening.
Remember to try and pair your calcium sources with foods rich in Vitamin D, an essential nutrient required for efficient calcium absorption.
These include:
- Salmon
- Sardines
- Mackeral
- Fortified soy milk
- Cheese
- Eggs
Many of these overlap with the above calcium sources, you don’t need to think twice!
**I always recommend checking in with your healthcare practitioner and/or nutritionist if you feel like you before purchasing any supplements and/or if you feel like you would benefit from supplemental help. They can also guide you on how best to reach your RDI.
__________________________________________________________________________________
Check out the following editions of ‘The Foundation Series’ for more information.
The Foundation Series – Protein: The 411
The Foundation Series – Protein: Sources
The Foundation Series – Protein: Plant Protein Cheat Sheet
The Foundation Series – Carbohydrates: The 411
The Foundation Series – Fibre: The 411
The Foundation Series – Fat: The 411
The Foundation Series – Magnesium: The 411
The Foundation Series – Vitamin A: The 411
The Foundation Series – Vitamin B1: The 411
The Foundation Series – Iron: The 411