Weekly Nutrition Tip - Calcium

Calcium, the most abundant mineral in the human body, has several important functions. More than 99% of total body calcium is stored in the bones and teeth where it functions to support their structure. The remaining 1% is found throughout the body in blood, muscle, and the fluid between cells.

Calcium is needed for muscle contraction, blood vessel contraction and expansion, the secretion of hormones and enzymes, and sending messages through the nervous system. A constant level of calcium is maintained in body fluid and tissues so that these vital body processes function efficiently.

Bone undergoes continuous remodeling, with constant resorption (breakdown of bone) and deposition of calcium into newly deposited bone (bone formation). The balance between bone resorption and deposition changes as people age. During childhood there is a higher amount of bone formation and less breakdown.

In early and middle adulthood, these processes are relatively equal. In aging adults, particularly among postmenopausal men and women, bone breakdown exceeds its formation, resulting in bone loss, which increases the risk for osteoporosis (a disorder characterized by porous, weak bones).

Daily Intake

The recommended intake of Calcium for adults 19 - 50 yrs of age is 1000mg per day.
For adults 50+, it's 1200 mg per day.

Common Food Sources

Some common food sources of calcium are: yogurt, sardines, cheddar cheese, canned salmon, cottage cheese, and spinach.

Vitamin D

Vitamin D helps improve calcium absorption. Your body can obtain vitamin D from food and supplements, and it can also make vitamin D when your skin is exposed to sunlight. Thus, adequate vitamin D intake, both from foods and from sun exposure, is essential to bone health.

Cost for Billie's Essential Calcium (Body Wise International)

Available in a large bottle: 120 tablets (250mg tablets), take 4 tablets for 1000mg daily, includes 400 IU Vitamin D = $33 plus tax (wholesale) $33 plus tax.

Here's to strong bones and teeth...