There’s a long list of minerals that the body needs if it wants to function properly, but calcium will nearly always be high on that list. It’s also one of the most famous. Is there any child who hasn’t been told to drink their milk because it will help them grow strong and healthy bones?
Calcium comes fifth on the body’s list of elements and is the most common of its metals. It doesn’t just show up on its own, though. You need to absorb it from elsewhere, generally from your diet. As mentioned, it’s particularly present in dairy products like milk, cheese, butter and yogurt, which tend to top the recommendation list if you need a calcium boost.
Vegans and those with dairy allergies need not despair, however. You can also find plenty of calcium in leafy green vegetables like kale, as well as in sesame seeds, almonds, tofu, dried fruit and a host of other foods. Sardines are a good source, but they’re not vegan-friendly.
Teenagers in particular need to ensure they have enough calcium because of the rapid growth they’re likely to experience during puberty. Your bones will get longer with the rest of your body, and you’re also more likely to have the kind of active lifestyle that puts bones under more pressure. You need them to be strong and hard.
Osteoporosis is often known as brittle bone syndrome. It’s what happens when your bones aren’t dense enough. This can lead to them easily breaking, with elderly people in particular at risk. Osteoporosis can be caused by everything from low estrogen to alcoholism and chemotherapy, among other factors, but it does become more common as we grow older. Calcium deficiency is a prominent risk factor, but it’s not a cause.
This doesn’t mean you should start filling yourself with calcium supplements; even people who get enough calcium can develop osteoporosis). Most people should be able to receive enough calcium from their diets, but even if not, you need to be careful. An excess of calcium has been associated with health problems of its own. Too much calcium in your blood is known as hypercalcemia. Calcium can also interfere with the other minerals we need, like iron.
Drink your milk and consume other calcium-rich foods, but don’t overdo it. It’s just one small part of a balanced diet and maintaining your overall health.
