A person’s bones are amongst their most important bodily structures. These physical components keep the body erect and enable individuals to perform key actions, such as standing, walking, and exercising.
That said, many nutrients play a significant role in ensuring bones remain strong and healthy throughout a subject’s life. Arguably, one of the most vital elements is calcium.
Calcium Overview
Scientific researchers maintain that calcium is one of the most plentiful nutrients found in the human body. The chemical is crucial to the execution of numerous notable systemic functions.
However, more than 99 percent of said mineral is located inside a human being’s bones and teeth and such structures could not function without the chemical’s influence.
Ways Calcium Impacts Bone Health
Bone Formation And Remodeling
The body’s physical make-up is continually evolving. Said features must reshape and reform as a person grows and ages. Calcium executes a major part in helping the body efficiently and expediently complete these necessary structural adjustments.
Complimenting Collagen
Proper bone formation, growth, and maintenance would not be possible without collagen. This chemical is the most prominent protein found inside the body. Moreover, collagen is a strong, malleable substance that lays the groundwork for bone formation.
Calcium and collagen work in tandem to foster the bone building process. Once collagen has established the foundation, calcium deposits form inside the blood and fill in the material needed to place the finishing touches on newly created or re-strengthened bones.
The Importance Of Calcium Intake
Systemic absorption of calcium is paramount to establishing and maintaining adequate bone health and vitality.
Ergo, calcium intake is crucial during specific life stages.
Increased absorption is especially important in growing children because their bones typically expand at more expedient rates than the body can provide calcium replenishment.
However, during early and middle adulthood, bone expansion and calcium expenditure occurs at almost the same rate.
That said, older adults stand at greater risk of experiencing gradual decline in bone strength, mass, and structure. Ergo, increased calcium ingestion is critical to preventing injuries or potentially serious bone maladies like osteoporosis.
Calcium Sources
When many people think of calcium sources, milk, cheese, and other dairy products likely come to mind. While these edibles do contain appreciable sums of the vital nutrient, other foods are also rife with discernible concentrations of said substance.
Additionally, some might be surprised to learn that these items represent several food groups including:
Vegetables
Leafy green vegetables are noted calcium sources, especially broccoli, kale, spinach, turnips, and collard greens.
Grain Products
Grain products, including enriched breads, waffles, and a variety of breakfast cereals contain measureable calcium levels.
Fruits
Certain fruits, like oranges, figs, and papaya contain sufficient quantities of calcium. Additionally, orange juice is also thought to be an excellent source.
Beans
Beans are considered a premiere calcium originator. Nutritionists opine the best choices are kidney, garbanzo, and baked beans.
Canned Fish Products
Canned salmon and sardines are fortified with discernible calcium amounts.
Nutritional Supplements
Those needing or desiring greater calcium ingestion might also opt to use nutritional supplements containing the mineral.