Calcium plays a major role in our bodies, strengthening bones and teeth, but this bone-building mineral is also significant in other areas of our health, including weight management and warding off PMS. Here are five health benefits of calcium that will inspire you to increase your calcium intake.
CALCIUM IS A DAILY HEALTH REQUIREMENT
Cathy R. Kessenich, D.S.N., A.R.N.P., in a study on calcium-rich alternatives for supplements published in the Journal for Nurse Practitioners, says the human body cannot manufacture adequate amounts of calcium.
“Calcium is lost daily through hair, skin, nails, sweat, urine and feces. This lost calcium must be replaced, or the body will take calcium from the bones to perform other functions.”
Adequate daily intake of calcium is crucial for your bones, as well as your overall health. How much do you need?
Aim for at least the daily Recommended Dietary Allowance (RDA) of calcium:
- Children (ages 1-3): 500 milligrams per day.Children (ages 4-8): 800 milligrams per day.Youth (ages 9-18): 1300 milligrams per day
- Adults (ages 19-50): 1000 milligrams per dayAdults (ages 51 or older): 1200 milligrams per day.
5 HEALTH BENEFITS OF CALCIUM
One
Calcium to help prevent osteoporosis
You know it: Calcium is crucial for strong bones and teeth, and it is especially important for children and young adults to bone up on the mineral. Calcium absorption and bone development is at its peak up to age 20, and then decreases at around age 30 when a draining process begins. An adequate intake of calcium, plus an appropriate intake of vitamin D, can significantly increase bone mass in both growing children and young adults, and it can decrease bone loss during aging.
Two
Calcium to help you slim and trim
Over the past few years, calcium has been getting attention due to its slimming effects on the metabolism. In his book The Abs Diet for Women, Men’s Health editor-in-chief David Zinczenko says, “It’s about time for dairy to accept a break-out role as a vehicle for weight loss.” Research suggests that calcium may prevent weight gain because it promotes more fat to be burned and less fat to be stored.
Three
Kick PMS to the curb with calcium
| Dietary sources of calcium RE7, 480 mL = 200 milligrams
Broccoli, 1 cup = 43 milligrams Yogurt, nonfat Greek, 1 container = 187 milligrams Sardines, 1 can = 351 milligrams Orange, 1 large = 75 milligrams Spinach, 1 cup = 30 milligrams Milk, 1 cup = 300 milligrams Salmon, 1 Fillet = 36 milligrams |
Dr. Susan Thys-Jacobs, the endocrinologist who created the PMS supplement Premcal, says, “If women don’t ingest enough dietary calcium and vitamin D, the hormones that regulate calcium react negatively with estrogen and progesterone and trigger PMS symptoms.” The expert on PMS recommends a daily intake of 1000 milligrams of calcium and 1000 to 2000 units of vitamin D.RE7 contains 200 milligrams of Calcium and 250 units of vitamin D per bottle.
Four
Calcium may combat cancer
A healthy antioxidant-rich diet has been touted as a preventative of cancer, but research suggests that adequate calcium intake may also ward off colorectal, ovarian and breast cancers. More is not necessarily better, however, as some studies conclude that mega dose of calcium (through supplementation) may increase the risk of prostate cancer. The National Cancer Institute does not recommend calcium supplementation as a means to prevent cancer, but it promotes adequate calcium intake through dietary sources.
Five
Calcium is heart-healthy — in moderation
Emerging research supports an adequate calcium intake as a means to reduce the risk of cardiovascular disease and hypertension. Though 99 percent of the calcium in the body is in the bones and teeth, the remaining one percent plays a crucial role in other bodily functions, such as nerve transmission and muscular function. The heart is a muscle and both the heart and blood vessels are innervated by the nervous system. A deficiency in calcium can cause heart problems, as well as high blood pressure.