Calcium Power for Bone Health

Calcium is one of the essential minerals needed by the body for several important functions like the regulation of muscles especially the heart, for the clotting of blood, release of energy and transmission of nerve impulses. A large percentage of calcium is in the skeleton. Along with phosphorous, it is largely responsible for the hardness of bones and teeth. 99% o the body’s calcium is found in these two tissues and the remaining 1% is found in the blood, muscle and fluids between the cells. The skeleton is a tissue made up of minerals and proteins. The greatest requirement of calcium is during childhood, adolescence, pregnancy and lactation.

Calcium is transported from the skeleton for a number of body functions and processes. The bones become weak and porous when there is a constant and long term borrowing of calcium from the bones without proper replacement; a process called the demineralization of the bones. This can be avoided by a good diet rich in calcium and vitamin D, and regular exercises. Exercise helps to retard demineralization and helps to keep the skeleton dense. Good bone health represents strong dense bones.

A constant supply of calcium is necessary throughout our life. Calcium is needed for various functions and activities. Some of them are listed below:

1. Calcium is needed for the formation and maintenance of bones and teeth and helps prevent osteoporosis.
2. It is needed for blood clotting and healing.
3. It is needed for muscle contraction.
4. It helps to control blood pressure and facilitates proper nerve transmission.
5. It activates several enzymes and hormones that regulate digestion and fat metabolism.
6. It may reduce the risk of colon cancer.

Calcium is easily available from the following sources:

Milk and its products (like cheese, yogurt, cottage cheese), soymilk, tofu, fish, almonds, dried beans & peas, dark leafy vegetables like spinach, turnip greens, cabbage, collard, broccoli, canned fish (like salmon, sardines). Since vitamin D aids calcium absorption, it plays an important role in maintaining healthy bones. Sunshine is the best source of vitamin D along with dairy products, cod liver oil & fish.

Deficiency of calcium leads to muscle cramps, heart palpitations, brittle nails, hypertension, increased cholesterol levels, rheumatoid arthritis, tooth decay, rickets and insomnia.

Calcium is the key factor in preventing weak bones and osteoporosis. Osteoporosis has now become a major health concern and one of the most common diseases. Need for calcium starts from a very young age. From birth till the age of 18, bones are being formed and calcium is needed for this. From adolescence onwards till adulthood, the bones reach its maximum density and strength. Achieving good bone health during these years lays the foundation for the future. With advancing years, bone loss occurs due to several factors like genes, lower levels of circulating hormones (like estrogen in women), lower activity levels and poor diet. Loss of estrogen increases the risk of osteoporosis and this usually occurs when a woman enters menopause. If not treated or prevented, osteoporosis can lead to broken bones, fractures of the hip and spine.

The best preventive measures for osteoporosis are lifestyle changes including diet and exercise and calcium supplementation. Regular muscle strengthening and moderate weight bearing exercises are recommended along with a diet rich in calcium & vitamin D.

Facts about foods that interfere with calcium absorption:

1. Foods containing oxalic acid like almonds, spinach, kale, soya beans, beet greens, rhubarb, chard  interfere with calcium absorption by binding with calcium in the intestines and producing insoluble salts. Over eating these foods should be avoided. Moderation should not pose this problem.
2. Excess proteins, fat and sugar also hinder calcium absorption.
3. A high fiber diet also interferes with calcium absorption, especially wheat bran which is high in phytates.
4. Soft drinks, junk foods, refined grains, caffeine and chocolate milk lowers calcium absorption. Soft drinks contain citric acid & phosphoric acid that lowers the absorption and chocolate contains oxalates.
5. Avoid taking calcium & iron supplements together.
6. Antacids can also lower calcium absorption. Consult your doctor before taking calcium supplements if you have a history of kidney stones.
7. Low intake of Vitamin D also hinders the uptake of calcium. Heavy exercising also hinders calcium uptake while moderate exercise enhances the uptake of calcium.

The greatest need for calcium begins from childhood  and extends through adolescence, pregnancy and lactation. Calcium is required through out one’s lifetime and its daily intake increases with age. Women during and after menopause need more calcium to prevent osteoporosis.

Presenting an easy to follow calcium rich vegetarian diet for better bone health:

Note: Include alfalfa  sprouts, moong sprouts, broccoli, celery, carrots , tofu and low fat cottage cheese in the salads for variety as well as for enhancing calcium intake.