Let's take a moment to talk about calcium— a superstar mineral that's so important for keeping our bodies running smoothly. From building strong bones to ensuring our muscles and nerves function properly, calcium wears many hats. So, how do we know if we’re getting enough, and what should we munch on to keep our calcium intake at the right level? Let's take a closer look.

Calcium Is a Vital Part of Your Diet: Are You Getting Enough?

Calcium is like the foundation of a house when it comes to our bodies. About 99% of it resides in our bones and teeth, giving them their strength and structure. The remaining 1% plays an important role in blood clotting, muscle contraction, nerve transmission, and even regulating heart rhythms.

The amount of calcium we need varies by age and gender. For most adults, the recommended daily intake is around 1,000 mg. Women over 50 and men over 70 should aim for 1,200 mg daily to maintain bone health.

If we’re not getting enough calcium, it can lead to weakened bones, and an increased risk of fractures and conditions like osteoporosis. We have to try to make sure our calcium intake levels meet these recommendations to keep our bones strong and healthy.​

Calcium-Rich Foods to Include in Your Diet

Incorporating calcium into your diet doesn't have to be a chore. Here are some tasty options to help you meet your daily calcium needs:

• Dairy Delights: Milk, cheese, and yogurt are classic sources. For instance, one cup of low-fat milk packs about 305 mg of calcium.

• Leafy Greens: Vegetables like kale and collard greens are excellent non-dairy sources. A cup of cooked collard greens offers around 268 mg of calcium.

• Fish with Bones: Canned sardines and salmon (with bones) are rich in calcium. Three ounces of canned salmon with bones provide about 181 mg. 

• Fortified Foods: Many plant-based milks and cereals are fortified with calcium. An 8-ounce glass of fortified orange juice can contain up to 349 mg. ​

Considering Supplements?

While it's best to get calcium from food, supplements can help if you're falling short. However, it's important to talk with your doctor before starting any new supplement regimen. They can help you decide if you need a supplement and find the right dosage.

Calcium Intake and Overall Health

Keeping an eye on our calcium intake levels is a simple yet powerful way to support our overall health. By incorporating a variety of calcium-rich foods into our meals and being mindful of our body's needs, we can build a strong foundation for a healthy future. But remember, balance is key, so aim for a diet that includes diverse nutrients to keep you feeling your best.

If you’ve decided to take a greater interest in your overall health, and how to support it naturally, keep coming back for more insights. We decided at the start of the year that 2025 was going to be our most successful year yet and it all starts with a closer look at our overall lifestyle. Together, let’s continue examining our diets to see how we can continue to improve every day!