Calcium

Calcium is a super important mineral that helps keep our bones and teeth strong. But that's not all it does! Calcium also helps our muscles move, our blood to clot, and our nerves to send messages. Even though it's so important, many people don't get enough calcium from their food, which can lead to problems like weak bones and a higher chance of breaking them. In this article, we'll talk about why calcium is important, where you can find it, and how to make sure you're getting enough to stay healthy.

Why Calcium is Important

Calcium is important for our health because it does a lot of different jobs in our bodies. It is the main mineral that makes our bones and teeth strong. Calcium also helps our muscles move, which we need for all our activities. It helps our blood clot when we get a cut, so we can heal properly. Plus, calcium helps our nerves send messages throughout our bodies. If we don't get enough calcium, our bones can become weak and break easily, leading to problems like osteoporosis. That's why it's so important to get enough calcium in our diets.

Calcium & Vitamin D

Vitamin D helps your body absorb calcium by increasing the absorption of calcium in your intestines. Once absorbed by the intestine, calcium moves into the bloodstream and is deposited into your bones.

• Fatty fish, liver, egg yolks, and fortified milk products are the main ways to get vitamin D from foods.
• Another great source of vitamin D is sunshine!

Where to Find Calcium

Did you know that milk is the best source of calcium? 1 cup of milk gives you about 300 mg of calcium. All types of cow’s milk (skim, 1%, whole, etc.) contain the same amount of calcium and some other nutrients. The only difference is the amount of fat and calories.

The best food sources that equal the same amount of calcium as 1 cup of cow’s milk:

• Yogurt, plain – 1 cup
• Cheddar Cheese – 1 ½ oz. (approx. 2 slices)
• Swiss Cheese – 1 ¼ oz. (approx. 2 slices)
• Mozzarella, Part Skim – 1 ½ Oz (approx. 2 slices)
• Soy Milk – 1 cup
• Spinach, cooked – 1 cup
• Tofu – ½ cup

Good food sources that equal the same amount of calcium as ½ to ¾  cup of cow’s milk:

• Pink Salmon, canned w/bones – 3 oz.
• Mackerel, Jack, canned – ½ cup
• Sardines, canned – 2 sardines
• American Cheese – 1 to 1 ½ oz.
• Cottage cheese 2 % – 1 cup
• Velveeta Cheese – 1 oz.
• Broccoli, cooked – 1 cup
• Dark green leafy vegetables, raw – 2 cups
• Whole wheat bread fortified with calcium – 1 slice
• Sesame seeds – 1 oz

Helpful Tips

• Drinking too much pop/soda may keep your body from using calcium found in foods.
• Powdered milk is a good option and can be used in casseroles, bread, creamed soups, puddings, and other foods to add calcium, protein, and calories.
• If you’re lactose intolerant, try:
• • Using milk in small amounts
  • Drinking milk with other foods
  • Yogurt or buttermilk
  • Lactose-reduced milk
  • Cheese
  • Getting calcium from other food sources like broccoli, spinach, tofu, and soy milk.

How Much You Need

Everybody is different when it comes to their calcium needs. Below you’ll see the recommended amounts to get through food or supplements each day.

Be sure to talk with your doctor before starting any supplements.

*Adequate Intake (AI)

Sources: USDA Infant and Nutrition Feeding Guide, UCSF Health, NIH