Calcium
is a mineral most abundantly found in the human body.
It is the main constituent of the skeleton and helps in the formation and
maintenance of our bones and teeth. Calcium plays a significant role in
the contraction of muscles and secretion of certain hormones and enzymes.
Expansion and contraction of blood vessels is dependent on calcium. It plays an
important role in the clotting of blood. In short calcium is necessary for good health of
our body. Therefore it should be consumed in sufficient amounts regularly. The
Harvard School of Public Health argues, however, that "milk isn't the
only, or even best, source" of calcium. A diet consisting of fruits and
vegetables can contribute all the calcium you require to your diet .
Benefits
Calcium
assists your body in the formation and repair of bones. According to The Merck
Manual Online Medical Library, your body stores 99 percent of its calcium in
your bones. You also require calcium for normal muscle contractions, heart
rhythm, enzyme functioning and blood clotting. If you do not consume enough
calcium, your bones release calcium into your bloodstream to support bodily
functions, thereby weakening your bones. By consuming sufficient calcium, you
can lower your risk of bone fracture, tooth decay, osteoporosis and other
problems associated with weakened bones.
Dietary Recommendations
The
Institute of Medicine of the National Academies has established the levels of
adequate intake, or AI, of nutrients daily to ensure nutritional adequacy.
According to the National Institutes of Health Office of Dietary Supplements,
the AI of calcium for teens and preteens between the ages of 9 and 18 is 1,300
mg per day. Adults between 19 and 50 years require slightly less calcium --
equal to an AI of 1,000 mg. The calcium AI for individuals over the age of 50
increases to 1,200 mg. Utilizing the US Department of Agriculture's
calculations, an adult can consume half of the daily AI of calcium in one
vegetarian meal. For example, a meal of tofu, cooked spinach and beans contains
almost 500 mg of calcium.
Instead of Dairy
Whether
you derive calcium from dairy or from fruits and vegetables, the calcium works
the same way. Although dairy provides more calcium per serving than plants, the
Harvard School of Public Health claims that consuming more calcium does not
improve your health and that consuming too much calcium may pose a health risk.
The Harvard School of Public Health emphasizes that dairy is high in fat and
retinol, which weakens bones at excessive levels. Fruits and vitamins, on the
other hand, are high in vitamins and minerals and low in saturated fats,
thereby contributing to your overall good health while contributing sufficient
levels of calcium.
Sources
Green
leafy vegetables offer an abundant source of calcium. Create a salad, stir-fry
or sauté out of spinach, turnip greens, collards, kale, beet greens, dandelion
greens and bok choy. Add baked beans, white beans, chickpeas, okra, broccoli,
tofu and soy for a calcium-rich non-diary meal. Snack on crackers with sesame
seeds, almonds, soy nuts and dried fruits to enjoy other abundant plant-based
sources of calcium.
Fortification
Although
you can obtain all of your calcium requirements from a plant-based diet, if you
are not eating enough calcium-rich fruits and vegetables, consider eating foods
fortified with calcium. Manufacturers fortify many grains, cereals, pastas and
breads with calcium. Orange juice and other fruit juices commonly contain
supplemental calcium. Milk substitutes, such as soy, rice and almond drinks,
often contain added calcium as well.
References
- Harvard School of Public Health: Calcium and Milk
- The Vegetarian Society: Calcium Information Sheet
- United States Department of Agriculture: Food Sources of Selected Nutrients
- National Institutes of Health Office of Dietary Supplements: Calcium Dietary Supplement Fact Sheet
- Merck Manual Online Medical Library: Calcium
- State of Delaware Official Website: More Fruits and Vegetables
.
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