Benefits of Calcium, and Some Non-Dairy Sources

We all know that our bodies have various needs, and that includes getting proper nutrition so that we can feel as healthy as possible.

One thing your body needs a lot of is calcium.

But getting enough calcium isn’t always as easy as it sounds.

From my naturopathic clinic in Yorkville, I’m regularly counseling my patients on was to incorporate more nutritional sources of this essential mineral into their diets.

Read on to learn more about the benefits of calcium, and how to get the nutrition you need to stay healthy and strong.

What is Calcium?

Calcium is an essential dietary mineral and is the most abundant mineral in the human body.

Nearly 99% of the body’s calcium is stored in bones and teeth.

Calcium also supports functions such as bone building, nerve conduction, heartbeat regulation, muscle contractions, and weight maintenance.

Symptoms of Calcium Deficiency

Not getting enough calcium in your diet can have a number of side effects.

Here are some of the symptoms of calcium deficiency:

• Tooth decay
• Bone fractures
• Muscle tension
• High blood pressure
• Hardening of the arteries and hypertension
• Inflammation
• PMS symptoms
• Indigestion
• Higher risk for kidney stones and gallstones
• Higher risk for heart disease and diabetes
• Higher risk for certain types of cancer
• Higher chance of developing osteoporosis or osteopenia

Unfortunately calcium deficiency is common in both men and women, but women are at greater risk.

A survey by Statistics Canada showed that males and females over the age of 19 had a prevalence of inadequate calcium intakes ranging from 26.5% to 80.1% and 47.5% to 86.9% respectively.

Benefits of Calcium

As we’ve already seen, the lack of calcium can have several negative effects on the body.

So what are some of the main benefits of calcium?

1. It’s Good For Your Bones

The most obvious effects that calcium has on your body are that it helps to build bone density and skeletal health and keeps your bones strong throughout your life.

According to a study from the Government of Canada, approximately 1.5 million Canadians over the age of 40 have osteoporosis, with women four times more likely to have it than men.

Among their recommendations for reducing your risk of this disorder, they recommend exercise, and supplementing with both calcium and vitamin D.

Getting enough calcium is especially important during the teens and early 20s when bones are achieving their peak density and mass.

The greater bone mass you can achieve at a young age, the less likely you are to suffer from osteoporosis or loss of bone mass later in life.

2. It’s Good For Your Heart

Calcium isn’t just good for bones; it also has a number of positive effects on heart health.

To start with, calcium can help to prevent blood clotting and assist in reducing blood pressure.

High calcium foods can also help to relax smooth muscle tissue found in the veins and arteries.

The well-known DASH diet (Dietary Approaches To Stop Hypertension) recommends a diet high in calcium with foods such as kefir and yogurt because they help to improve blood pressure.

3. It May Reduce Your Risk of Cancer

Studies have shown that an increased intake in calcium is associated with a lower risk of certain cancers such as colorectal cancer and breast cancer.

In one study, researchers found that an increase in calcium intake corresponded to a decreased risk of colorectal cancer in all sub-sets of men and women.

Another study found that increased calcium intake caused an overall reduction in the risk of breast cancer.

Subjects who took 300mg of calcium per day had a decreased risk of total, premenopausal, and postmenopsausal breast cancer.

4. It Can Help With Weight Loss

A 2014 study took a look at the effect calcium can have on body weight.

It found that lower levels of calcium are correlated with being overweight.

So it follows that increasing your calcium intake may help you lose weight.

The reason behind this is not entirely clear, but researchers believe that calcium
can bind to fat in the digestive system, allowing it to be excreted and possibly prevent some fat absorption, which lowers the amount of calories that contribute to fat gain.

Dietary Sources of Calcium (That Arent’ Dairy)

For years we’ve heard that milk does a body good and it’s usually the first thing you think of when you think about getting more calcium.

But what if you have an allergy or sensitivity to dairy?

What if you’ve decided to eat a vegan diet, for whatever reason?

What if you want some non-dairy options?

Never fear.

There are plenty of sources for calcium in everyday foods that don’t require you to down a gallon of milk.

If you want to stick to dairy free options for your calcium intake, you have loads of foods to choose from.

Here are just a few:

• Almonds
• Navy beans
• Black eyed peas
• Edamame/tofu
• Tortillas made with lime
  Sardines
• Rockfish
• Clams
• Seaweed
• Sesame seeds
• Sunflower seeds
• Butternut squash
• Sweet potato
• Broccoli
• Kale
• Chinese cabbage
• Swiss chard
• Collard greens
• Okra
• Rapini
• Carrots
• Turnip
• Rhubarb
• Watercress
• Oranges
• Figs

A great way to get loads of calcium all in one go is to have a big salad with dark leafy greens, almonds, and a tahini dressing.

Book An Appointment With Dr. Sheila

Do you feel like you’re not getting enough calcium in your diet?

Do you have a family history of osteoporosis, and want to reduce your risk?

Are you on a vegan diet, and want to make sure you’re not missing out on any nutrients?

If so, contact me, Dr. Sheila, to book an appointment today.

We can explore your nutritional needs and current level of help, and from there I can build you a customized treatment plan designed to address your individual needs.

Contact me to book an appointment today, and let’s start our journey toward better health together.