Clear Cut Calcium: an Essential Mineral

Calcium’s main role in the body is maintaining bone mass and regulating the functioning of heart, blood, muscles and nerves. Insufficient calcium circulating through the body means the body will leach calcium from the bones to run its other programs, leaving the bones weak and vulnerable to injury. As we get older, bones become more porous, meaning that higher calcium intake is necessary. For people under 50, a recommended daily intake is 1000 mg; for over 50, we recommend an intake between 1200-1500 mg.

Here are the cut and dried benefits of a calcium rich diet:

  • Strengthens bones
  • Prevents osteoporosis
  • Enhances muscle functioning
  • Balances alkaline pH levels
  • Controls blood pressure
  • Facilitates nutrient movement 

The easiest and most thought of way to get more calcium in your diet is through dairy products, especially milk. But beans and peas, and leafy greens are also bountiful sources of calcium. 

For lactose intolerant people: 

  • Nuts, nuts, nuts: almonds in particular contain about 100mg/calcium/serving.
  • Oatmeal
  • Beans

As a last piece of advise, cut out the soda. Soda is sorely lacking in nutrients but rich in harmful properties: heavy consumption of soda raises phosphate levels in the body, preventing calcium absorption and actually leaching calcium from the bones.

For tips on how to get more calcium into your life and other dietary concerns, call our office in Milpitas at (408) 263-8025.

Dr. Gregory Lind, D.C. 

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Gregory Lind

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