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The Role of Calcium in Bone Health
What is calcium?
Calcium is a mineral that plays a vital role in many bodily functions, including the formation and maintenance of strong bones and teeth, muscle contraction, nerve function, and blood clotting.
How does calcium affect bone health?
Calcium is a crucial component of bone tissue, making up about 99% of the body’s total calcium. It helps to provide strength and structure to bones, and also plays a role in bone remodeling, which is the process by which old bone tissue is broken down and new bone tissue is formed.
What are the consequences of calcium deficiency?
A deficiency in calcium can lead to a number of health problems, including osteoporosis, a condition in which bones become weak and brittle and are more likely to fracture. Other consequences of calcium deficiency can include muscle cramps, numbness or tingling in the fingers and toes, and an increased risk of developing high blood pressure.
How much calcium do I need?
The amount of calcium you need depends on your age and gender. The National Institutes of Health recommends the following daily intake of calcium:
– Children ages 1-3: 700 milligrams (mg)
– Children ages 4-8: 1,000 mg
– Adolescents ages 9-18: 1,300 mg
– Adults ages 19-50: 1,000 mg
– Adults over age 50: 1,200 mg
What are good sources of calcium?
Dairy products such as milk, cheese, and yogurt are excellent sources of calcium. Other good sources include leafy green vegetables like kale and spinach, tofu, almonds, and fortified foods like orange juice and breakfast cereals.
Can I get enough calcium from supplements?
While supplements can be an effective way to increase calcium intake, it’s important to talk to your healthcare provider before taking any supplements. Calcium supplements can interact with certain medications and other supplements, and excessive calcium intake can lead to health problems like kidney stones.
What else can I do to maintain good bone health?
In addition to getting enough calcium, it’s important to engage in regular weight-bearing exercise like walking, jogging, or weightlifting. This type of exercise helps to stimulate bone growth and maintain bone density. It’s also important to avoid smoking and excessive alcohol consumption, as these habits can contribute to bone loss.
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