Calcium – Healthy Benefits, Foods And Deficiency You Need To Know


The mineral calcium helps your muscles, nerves and cells to function normally. Your body needs calcium (as well as phosphorus) for healthy bones.

Calcium is key to lifelong bone health. It is very important for bones, teeth and other organs of the body like skin, nervous system, muscles and heart. If you do not get enough calcium in your diet, your body starts taking it, your bones become weak and you may get osteoporosis. Calcium deficiency causes anxiety, irritability and difficulty sleeping.

In this article, we will talk about how much calcium you should use. Where should you get it? And what’s the problem with Vitamin D, Magnesium and other nutrients that help Calcium strengthen bones?

How much calcium do you need?

Osteoporosis is a disease in which bones become weak or broken. There are more men than women who suffer from this disease. So now I suggest how much calcium is needed for men and women of different ages.

  • New capacity up to 6 months: 200 mg of calcium will be given daily to both men and women.
  • 6 to 12 months: Both men and women will be given 260 mg of calcium daily.
  • 1 to 3 years: Both men and women will be given 700 mg of calcium daily.
  • 4 to 8 years: Both men and women will be given 1000 mg of calcium daily.
  • 8 to 18 years: Both men and women will be given 1,300 mg of calcium daily.
  • Age 19 to 50 years: Both men and women will be given 1,000 mg of calcium per day.
  • 51 to 70 years: Both men and women will be given 1000 mg of calcium daily.
  • 70 years or more: Both men and women will be given 1000 mg of calcium daily.

Where should you get your calcium?

Calcium is essential for the development of your bones. There are a large number of sources of calcium that you may get, that may include dairy products, green leafy vegetables, certain fish, oats & other grains, tofu, cabbage, summer squash, green beans, garlic, seafood & calcium. Foods like grains & orange juice.

Are There Other Nutrients That Make Your Bones Healthy?

Calcium is not enough for bone health, and there are many nutrients that can help strengthen bones and prevent osteoporosis.

Magnesium is very important for your body. Strengthens bones and prevents osteoporosis. Therefore, adult men should take 400 to 420 mg of magnesium daily and adult women 310 to 320 mg (more during pregnancy).

Which food contains magnesium?

  • Nuts (especially almonds and cashews)
  • Seeds (Pumpkin, Sesame, Flax, Sunflower)
  • whole grain
  • Seafood
  • Lentils
  • Vegetables, including spinach, chard, zucchini, turnips, and mustard greens
  • Broccoli
  • Cucumbers and celery.

Vitamin D may helps the body in order to absorb calcium & regulates the quantity of calcium in the blood.

Therefore, until the age of 70 you take 600 IU of vitamin D daily, and till the age of 70 you take 800 IU of vitamin D daily.

Which foods contain vitamin D?

It may contain vitamin D from the sun, but food is also a good source of vitamins. You can take vitamin D:

  • Milk
  • Eggs
  • Cheese
  • Strong grains
  • Butter
  • Cream
  • Fish

Phosphorus helps in bone growth, but you need to get the right amount of phosphorus because taking more phosphorus helps your body absorb less calcium. Therefore, all adult men and women should take 700 mg of phosphorus daily.

Which foods contain phosphorus?

  • Dairy products
  • Fish (cod, salmon, tuna)
  • Pork
  • Lentils
  • Walnut
  • whole grain

Vitamin K helps the body regulate calcium and build strong bones. Therefore, adult males take 120 micrograms a day and adult females 90 micrograms a day.

Which foods contain vitamin K?

  • Broccoli
  • Brussels sprouts
  • Dark green lettuce
  • Cabbage leaves
  • Black

Vitamin C and Vitamin B12 play an important role in bone health and prevention of osteoporosis.

Which foods contain vitamin C?

  • Orange
  • Grapefruit
  • Strawberry
  • Kiwi
  • Handle
  • Brussels sprouts
  • Bell pepper

Which foods contain vitamin B12?

Seafood such as salmon, haddock and canned tuna

  • Milk
  • Yogurt
  • Eggs
  • Cheese


Calcium is essential for bone growth. If you are deficient in calcium, you may suffer from many health problems such as cataracts, mental illness and osteoporosis. If you suffer from osteoporosis, you should consult your best rheumatologist.

How important is calcium for bones?

Calcium strengthens bones and muscles and is essential for bone growth. Calcium allows blood to clot and heart to beat. Therefore, eat foods rich in calcium such as dairy, nuts, green leafy vegetables and fish.

What effect does calcium have on bones?

Your mood, irritability, anxiety, depression, and difficulty sleeping all lead to calcium deficiency. If you do not get enough calcium, your bones become weak and you may later develop osteoporosis.

What are the 3 benefits of calcium?

  • Controls calcium and helps in muscle contraction.
  • Calcium strengthens bones.
  • Calcium plays an important role in blood clotting.

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