The fear to have week bones -especially what comes to children- allowed to create a huge industry field, the diary industry. Today they make us believe that Milk and milk products are the main source of calcium. And if I do not give milk products to my children I am killing them. In some countries milk took over as the main drink instead of water. Surprisingly those countries have the highest lactose allergy.
How much calcium we need?
Our bones are sorting the calcium. And for daily run we need to take a certain amount of calcium, if we miss that then our body will take it from our bones. The amount of calcium you need each day depends on your age. It is from 200 to 1300mg, but adults generally need 1000 mg/day. (See attachment)
What food to eat?
We can find calcium in many food, and many of the foods are fortified with calcium Although we need to be careful because eating lots of diary products, particular milk could be an essential intake of calcium. Although our body does not need the milk and it would create other possible sicknesses, intolerance. ( Do we really need milk?)
Apart milk we should consider other products, such as cheese, kale, broccoli, cabbage, certain fish like sardines and salmons. Also many grains are good sources of calcium. (See attachment)
What helps to absorb calcium?
Vitamin D helps the absorption of calcium, and function together with magnesium. It is a great possibility to create dishes with calcium and vitamin D. At the same time some food with oxalic acid and phytic acid cand reduce the calcium absorption. These are some beans and whole grain.
What is calcium for in the body?
“The body needs calcium to develop healthy bones and to carry out many important functions. Almost all calcium is stored in bones and teeth, where it supports their structure and hardness. The body also needs calcium for muscles to move and for nerves to carry messages between the brain and every body part. In addition, calcium is used to help blood vessels move blood throughout the body and to help release hormones and enzymes that affect almost every function in the human body.”
Is too much calcium dangerous?
Getting too much calcium can cause problems. I adults it might increase the risk of kidney stones..
Does pregnancy increase the need for calcium?
Not significantly more, but a bit more, as the calcium will be used to form the bones of the new born.
About calcium supplements
I think the best way to take additional calcium is by Calcium carbonate. You can chew it or have the water tablet version. I prefer that one. Calcium absorption is best when a person consumes no more than 500 mg at one time. “Calcium supplements may cause gas, bloating, and constipation in some people. If any of these symptoms occur, try spreading out the calcium dose throughout the day, taking the supplement with meals, or changing the supplement brand or calcium form you take.”
Best calcium based dishes: