What is calcium and why is it important?

February 4, 2025

Calcium is a vital mineral that plays a key role in maintaining overall health. Known primarily for its contribution to strong bones and teeth, calcium is also essential for several other critical bodily functions. From enabling muscle contractions to supporting nerve signalling, calcium is an unsung hero that keeps your body functioning smoothly.

The role of calcium in the body

Bone Structure and Teeth Strength: Calcium is a primary building block of bones and teeth. It provides the rigidity and strength necessary for daily activities and long-term bone health.
Muscle Contraction: Calcium helps muscles contract properly. Without sufficient calcium, muscle function can become compromised.
Nerve Signalling: This mineral plays a crucial role in transmitting signals between nerves, allowing your brain and body to communicate effectively.
Heart Health: Calcium is involved in the contraction of the heart muscle, ensuring a steady and strong heartbeat.
Hormone Production: Certain hormones rely on calcium to function correctly, further emphasizing its importance in the body.

Why a Calcium-Rich Diet is Essential

Since calcium cannot be produced by the body, it must be obtained through the foods we eat. A diet rich in calcium supports all the above functions and, most importantly, contributes to maintaining bone health and strength as we age. Inadequate calcium intake can lead to weakened bones, increasing the risk of conditions like osteoporosis.

Incorporating calcium-rich foods such as dairy products, leafy greens, nuts, and fortified foods can help ensure your body gets the calcium it needs to stay healthy and strong.

Calcium Nutritional Requirements

Males:

19-70 years = 840mg/day
70 years = 1,100mg/day

Females:

19-50 years = 840mg/day
50 years = 1,100mg/day

Calcium-containing foods

Cow’s Milk: 200mls = 240mg
Sheep Milk: 200mls = 360mg
Soy Milk (calcium fortified): 200mls = 240mg
Almond Milk (calcium fortified): 200mls = 240mg
Yogurt: 150g = 190mg
Hard Cheese: 30g = 240mg
Soft Cheese: 60g = 240mg
Cottage Cheese: 200g = 138mg
Sardines: 60g = 240mg
Oysters: 100g = 132mg
Tuna (without bones): 120g = 34mg
Kale: 50g = 30mg
Bok Choy: 50g = 20mg
Broccoli: 120g = 112mg
Rhubarb: 120g = 103mg
Chickpeas (tinned): 200g = 99mg
White Beans (tinned): 200g = 132mg
Red Beans (tinned): 200g = 93mg
Almonds (skin on): 30g = 75mg
Hazelnuts (skin on): 30g = 56mg
Tahini Paste: 30g = 42mg
Oranges: 150g = 60mg
Figs: 60g = 96mg
Currants: 120g = 72mg

When to supplement

Supplementation may be necessary if dietary intake is insufficient to meet your daily calcium requirements. This can happen due to dietary restrictions, certain health conditions, or increased calcium needs at different life stages. Always consult a healthcare professional before starting a calcium supplement to determine the appropriate dosage and type for your needs.

Summary

Calcium is a cornerstone of good health, vital for strong bones, effective muscle and nerve function, and overall wellness. To meet daily calcium requirements, focus on consuming a variety of calcium-rich foods such as dairy, leafy greens, nuts, and fortified products. For those who may struggle to meet their needs through diet alone, supplements can be a valuable tool when guided by a healthcare professional. Prioritize calcium intake to support your body’s essential functions and maintain long-term health.