Getting enough Calcium?

Getting enough of this very important mineral is not as easy as you think. Calcium in conjunction with Vitamin D helps keep our bones and teeth healthy but is also responsible for lowering blood pressure, controlling our heart beats, plays a role in blood clotting, maintains cell membranes, assist in preventing colon cancer, activates enzymes such as lipase, assists with absorption of B12 and of course in osteoblast activity (bone regeneration). If you look at the chart below, then start counting your calcium intake you will find it isn’t easy to meet your requirement. Smoking, lack of sunlight, alcohol excesses, too much coffee (caffeine) all contribute to a calcium loss in our systems. Women are normally at a greater risk of developing osteoporosis than their male counterparts because of the decline in oestrogen levels after menopause. The hormone Oestrogen is an important hormone for maintaining healthy bones in woman. When levels decline, their bones lose calcium and other vital minerals at a much higher rate. Bone loss is between 1% – 5% per year after menopause.Osteoporosis is quickly becoming a health issue for people across the world and will account for a large percentage of people entering our health system and hospitals. So to ensure you get your requirements eat the following foods that are high in calcium and Vitamin D. Canned fish especially sardines and canned Salmon are great sources of calcium because they have tiny bones that are soft so you can eat them easily, they are also a very potent source of calcium. These fish are also  good sources of  vitamin D. Having lots of Calcium pills is not nearly as useful as simply getting the recommended amounts of calcium and Vitamin D together. Also eat cheeses, milk, plain low fat yoghurt, spinach, baked beans, cottage cheese, Oranges, trail mix, green peas boiled, and almonds.

AGE Daily calcium requirement
4 to 8 800 mg
9 to 18 1300 mg
19 to 50 1000 mg
50+ 1200 mg
pregnant or lactating women 18+            1000 mg


John Hart

“Master’s In Education” (Disability) Newcastle University Australia

“Grad Cert Education” Newcastle University Australia

“Diploma Fitness/Recreation”

“Diploma of Sport and Recreation”

“Cert 4 Personal Training”

“Level 1 Strength and Conditioning Coach”

Member of ASCA (Australian Strength and Conditioning Association)

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