What else does calcium do in our bodies?
In addition to building stronger bones calcium:
- Regulates the heart beat;
- Maintains normal blood clotting;
- Allows normal functioning of the nervous system and muscle contraction.
These functions are necessary for life. Therefore if you are not getting enough in your diet your body will take it from your bones and over time you may develop weak bones and in the long term osteoporosis.
What are good sources of calcium?
Dairy products including milk, yogurt and hard cheeses are excellent sources of easily absorbable calcium. To get the same amount of calcium you would get from one glass of milk you would need to eat:
175 grams (3/4 cup) of yogurt
50 grams (1 ½ ounces) of hard cheese
375 mL (1 ½ cups ) of ice cream
500 mL (2 cups) of cottage cheese.
Can I get enough calcium from supplements or calcium fortified foods?
Remember that taking a calcium supplement gives you only calcium. It does not give you the other bone building nutrients-protein, vitamins A & D, magnesium and phosphorus. In fact, some experts on bone health believe that taking too much calcium in the form of supplements may result in a lack of phosphorus in our bodies.
Research shows that the other health benefits of calcium such as a healthy blood pressure (link to DASH diet) are greatest when the calcium comes from milk.
Lastly, although supplements may correct a nutrient deficiency they cannot correct a poor diet.