Calcium plays an important role in the body and its deficiency can bring about health issues that affect the entire body. Erick Musengimana, a nutritionist at Rwanda Diabetes Association-Kigali says generally, the reason why taking in enough calcium is important is because its needed for our body to function well since it goes way beyond just building bones and teeth. He says that calcium helps with muscle relaxation, blood clotting, nerve impulse transmission, and enzyme reactions, adding that this is the reason why it’s so important to keep up with calcium consumption as recommended. He explains that if one doesnt get enough calcium either through drinking or eating, our bodies make calcium withdrawals from our bone banks, which can leave one with weak bones that are susceptible to breakage, including stress fractures. How much calcium do you need? Musengimana says its easier for one to fall far short of the daily recommended intake, but depending on what one needs, its essential to seek advice from a nutritionist who will advise accordingly. For most adults, the daily calcium recommendation is somewhere between 1,000 and 1,500 milligrams. For older adults, they need more calcium to protect their bone health and stave off osteoporosis, a common bone disease that can develop as you age. Osteoporosis can lead to broken bones, limited mobility and costly surgeries. Also, how much calcium one needs depends on their age and sex. The recommended upper limit for calcium is 2,500 mg a day for adults 19 to 50. For those 51 and older, the limit is 2,000 mg a day. Rene Tabaro, a nutritionist at King Faisal Hospital says one can still boost their calcium intake by drinking plain or flavored cows’ milk or fortified soy milk with meals. Besides, consider making it a habit of incorporating other calcium-rich foods in your diet such as scanned sardines, fortified soy, almond and rice milk among others. Nutritionists urge that its vital for one to keep in mind that some people may be more at risk for calcium deficiency than others. In fact, research has shown that adolescent girls, especially athletes as well as women, individuals who are lactose intolerant or have a dairy allergy, and the elderly should monitor their calcium levels more closely. On the other hand, Tabaro points out that excess sodium and animal protein increase calcium loss, for this reason, one should be careful when it comes to packaged, highly processed foods. Also, he notes that one should try to skip high-protein diets, unless medically indicated. Another thing to keep off is taking in caffeine products as they tend to increase calcium loss and decrease absorption. Instead, one should strive at drinking extra milk or fortified juice, he says. Taking vitamin D is also vital as it helps with calcium absorption. Fortified milk and fatty fish like salmon are good sources of vitamin D. Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health, protecting against cancer, diabetes and high blood pressure.
