Facts on calcium and bone health

Summary

Calcium is vital for bone health, with over 99% stored in bones, and is essential for nerve function, muscle contraction, and blood clotting. Adults aged 18-49 require 1,000 mg daily, increasing to 1,000-1,300 mg for those over 50, and 1,000 mg for pregnant or breastfeeding women. Insufficient intake can lead to osteoporosis. To maintain calcium levels, consume calcium-rich foods, consider supplements if needed, and engage in weight-bearing exercises. Exposure to sunlight aids in vitamin D production, which helps calcium absorption. A balanced diet and regular physical activity are crucial for strong bones.

Takeaways

• 🦴 Calcium is essential for bone health, with over 99% of it located in the bones.
• 🏃‍♂️ Adequate calcium intake is necessary for nerve transmission, muscle function, and blood clotting.
• 🍽 Adults aged 18-49 require 1,000 mg of calcium daily, while those over 50 may need up to 1,300 mg.
• 🤰 Pregnant and breastfeeding women should aim for 1,000 mg of calcium per day.
• ⚠️ Insufficient calcium during pregnancy can raise the risk of gestational hypertension.
• 💪 A lack of calcium can lead to the body drawing from bone reserves, increasing osteoporosis risk.
• 🥛 Good dietary sources of calcium include milk, cheese, yogurt, and calcium-fortified soy milk.
• 🥦 Dark green vegetables, tofu, dried beans, sesame seeds, nuts, and fish with bones are also rich in calcium.
• 💊 Consider calcium supplements if dietary intake is insufficient, but consult health professionals first.
• ☀️ Sunlight and outdoor activities help the body produce vitamin D, aiding calcium absorption.
• 🍖 A balanced diet with moderate intake of salty foods, meat, coffee, and tea is beneficial for calcium retention.
• 🏋️‍♀️ Weight-bearing exercises such as dancing, rope skipping, and brisk walking contribute to bone health.

Q & A

What percentage of the body's calcium is found in bones?

Over 99% of the body's calcium is found in bones.

What role does calcium play in bone health?

Calcium, together with other minerals, contributes to bone strength.

Why is calcium important for blood and cells?

Calcium is needed for critical functions such as nerve message transmission, muscle contraction, and blood clotting.

How much calcium does an adult aged between 18 and 49 need daily?

An adult aged between 18 and 49 needs a daily intake of 1,000 mg of calcium.

What is the recommended daily calcium intake for an adult aged 50 or above?

An adult aged 50 or above needs about 1,000 to 1,300 mg of calcium a day.

Why is calcium intake important during pregnancy?

Insufficient calcium intake during pregnancy could increase the risk of gestational hypertension.

What are some calcium-rich foods that can be included in the daily diet?

Calcium-rich foods include milk, cheese, yoghurt, calcium-fortified soy milk, dark green vegetables, firm tofu, dried beans, sesame seeds, nuts, and fish eaten with bones.

Why might someone consider taking calcium supplements?

One may consider taking calcium supplements if they cannot get enough calcium from their diet.

How does vitamin D help with calcium absorption?

Vitamin D, produced by the skin through exposure to sunlight, helps the body absorb calcium.

What lifestyle changes can help maintain adequate calcium levels in the body?

A balanced diet, avoiding salty foods, consuming meat, coffee, and tea in moderation, and engaging in weight-bearing exercises can help maintain calcium levels.

Where can one find more information about calcium and bone health?

More information can be found on the website of the Family Health Service Department of Health at www.fhs.gov.hk.