Calcium is a powerhouse mineral that is very important to keeping your bones healthy and supporting several significant functions within your body. It’s not only about keeping your bones strong; calcium also plays a central role in muscle movement, nerve function, and even assisting with the regulation of blood pressure. Because most of the calcium found within your body is located within your bones and teeth, it’s easy to see why it’s so vital to your bone health.
And when it comes to obtaining adequate calcium, food is the best option. As much as supplements have become popular, research indicates that the advantages of calcium are more effective when derived from food and not pills. Therefore, what should you consume to maintain strong and healthy bones?
Dairy foods such as milk, yogurt, and cheese are go-tos for calcium. They are not only delicious, but they’re full of the calcium your body craves. If you don’t like dairy or have dietary needs, don’t fret—there are plenty of other choices. Fish such as canned sardines and salmon (with bones) are good substitutes, providing you with a good dose of calcium along with heart-healthy omega-3s.
Vegetables may also come as a surprise source of calcium. Leafy vegetables such as kale, broccoli, and Chinese cabbage are not only healthy but also rich in calcium. If you like fortified foods, most fruit juices and milk substitutes, such as soy and almond milk, contain added calcium. Just ensure you read the labels to guarantee you’re getting the dose of calcium that you require.
It is also important to mention that although beans and wheat bran are rich in calcium, they also contain compounds that may be harder for your body to digest the calcium. Pre-soaking beans for cooking serves to lower these compounds, thus making it easier for your body to access the calcium it provide.
Calcium is not only about bone health—it has other significant advantages as well. Calcium can alleviate PMS symptoms, and it may even help prevent some cancers. Calcium, in combination with vitamin D, might reduce the risk of breast cancer in premenopausal women, according to some studies.
That said, balance is important. Too much calcium, especially from supplements, can lead to issues like kidney problems and heart disease. It’s important to get the right amount for your age and lifestyle, so you’re getting enough without going overboard.
By incorporating a variety of calcium-rich foods into your diet, you’re doing your bones—and your overall health—a big favor. Whether it’s a glass of milk, a salmon salad, or a handful of almonds, you’re making sure your bones stay strong and healthy.
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