What things have calcium
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Sources of Calcium: Essential Nutrient for Health
Calcium in the Human Body
Calcium is the most abundant mineral in the human body, primarily found in bones and teeth. It plays a crucial role in bone formation and maintenance, heart function, nerve transmission, and blood clotting. Adequate calcium intake is associated with a reduced risk of osteoporosis, colon polyps, colorectal cancer, and calcium oxalate kidney stones, and it can help control hypertension and cholesterol levels.
Dietary Sources of Calcium
Dairy Products
Dairy products such as milk, cheese, and yogurt are well-known sources of calcium. These foods are rich in calcium and are often recommended to meet daily calcium requirements.
Calcium-Rich Mineral Waters
Mineral drinking waters can be a significant source of dietary calcium. The calcium in these waters is highly bioavailable, meaning it is easily absorbed by the body, contributing to bone health and calcium homeostasis.
Plant-Based Sources
Calcium is also an essential nutrient for plants, playing various structural and signaling roles. Consequently, many plant-based foods contain calcium. Leafy greens like kale, broccoli, and bok choy are good sources of calcium. Additionally, fortified plant-based milk alternatives, such as almond, soy, and rice milk, can provide substantial amounts of calcium.
Other Sources
Other sources of calcium include nuts, seeds, and fish with edible bones, such as sardines and salmon. These foods can help diversify calcium intake, especially for those who are lactose intolerant or follow a vegan diet.
Calcium Supplements
Calcium supplements are often used to ensure adequate intake, especially in populations at risk of deficiency, such as older adults. However, the role of calcium supplements in cardiovascular health is debated. Some studies suggest that high calcium intake from supplements may increase the risk of myocardial infarction and stroke, while others find no significant effects on coronary heart disease events or mortality.
Conclusion
Calcium is a vital nutrient with numerous health benefits, primarily sourced from dairy products, calcium-rich mineral waters, and various plant-based foods. While supplements can help meet calcium needs, their impact on cardiovascular health requires careful consideration. Ensuring a balanced diet with diverse calcium sources is essential for maintaining overall health.
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