Facts on calcium and bone health

familyhealthservice

9 Apr 201802:23

Summary

TLDRCalcium 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.