Time and again, calcium has been touted as an essential bone-building nutrient. It is the single most important nutrient that comes to people’s minds at the mention of bone health or stronger bones.

But although this reputation isn’t a bad thing, people often forget about calcium’s other benefits that are just as important for optimal health.

Health benefits

On top of building and maintaining bones and teeth, calcium is also responsible for several critical metabolic functions, such as hormone secretion, muscle function and blood circulation. Therefore, it makes sense that calcium offers health benefits besides stronger bones and teeth. These include:

1. Regulates muscle contraction – Inside muscles, calcium facilitates interactions among proteins during contractions. This mechanism is important because muscles produce the movements that result in various facial expressions, eye movements, respiration and the pumping action of the heart muscle. Calcium also helps relax the smooth muscle that surrounds blood vessels for better circulation.
2. Regulates blood clotting – The process of clotting is complex and involves a range of chemicals, one of which is calcium. Calcium helps blood clot or thicken to prevent excessive bleeding if a blood vessel is damaged.
3. Reduces high blood pressure – Calcium consumption is beneficial for the prevention and treatment of high blood pressure, a major risk factor for chronic conditions like heart disease and diabetes. Sufficient calcium intake or calcium supplementation is also crucial for pregnant women because their blood pressure tends to rise towards the end of their term.
4. Protects against certain cancers – Calcium is also good at protecting against certain kinds of cancer, including those of the colon, prostate and breast. Research on the subject is still limited, but some studies found a reduced risk of the said cancers in participants after eating a diet rich in calcium.

According to experts, both the adult should aim to consume at least 1,000 milligrams (mg) but no more than 2,500 mg of calcium a day. Some studies have shown that taking too much calcium may have negative effects, but the research on this limited.

Best sources

Milk and cheese are the go-to foods for calcium. But finding foods rich in calcium for vegans and vegetarians can be a bit of a challenge. Here are some of the best plant-based sources of calcium:

1. Chia seeds – These protein-packed seeds are also abundant sources of calcium. Just one ounce (oz.) of chia seeds contains 179 mg of the said mineral. Chia seeds also contain boron, another mineral that supports bone and muscle health. Plus, boron helps our bodies absorb calcium better.
2. Nuts – Snack on nuts to load up on calcium. Of all nuts, almonds are among the highest in calcium. Just one oz. of almonds, about 22 nuts, offers 24 mg of calcium. Other good sources of calcium include Brazil nuts, pecans and pistachios.
3. Figs – Delectable and nutritious figs also contain a modest amount of calcium. In total, eight figs offer 241 mg of calcium.
4. Broccoli rabe – Despite their resemblance, broccoli rabe can be distinguished from its close cousin broccoli by its distinct bitter taste. Each cup of this popular Mediterranean food contains 100 mg of calcium. Broccoli rabe is best blanched and then sauteed alongside other delectable ingredients to neutralize its strong bitterness.
5. Edamame – Edamame is the immature and unprocessed soybeans in the pod. One cup of edamame contains 98 mg of calcium. Edamame also offers plant protein and all nine essential amino acids to boot.
6. Kale – This popular salad green belongs to the same family as broccoli. Just two cups of raw kale contain about 180 mg of calcium.
7. Sesame seeds – These small seeds pack a strong nutritional punch. Each tablespoon of sesame seeds contains 88 mg of calcium. You can toss them into salads or bake them in bread or pastries to add a nuttier taste.
8. Broccoli – One cup of broccoli florets offers 87 mg of calcium. Its sulfur-rich compounds are also hailed for their anti-cancer properties. Together, these compounds and calcium can offer phenomenal protection from different kinds of cancer.
9. Mustard greens – Each cup of mustard greens contains 64 mg of calcium.
10. Collard greens – Yet another healthful member of the Brassica genus of plants, collard greens provide an impressive 84 mg of calcium per cup.
11. Okra – Okra’s slimy texture might take some getting used to, but its rich nutritional profile more than makes up for it. Each cup of okra contains 82 mg of calcium, plus some protein, fiber, iron and zinc to boot.
12. Orange – One large orange offers 74 mg of calcium. You could even get as much as 300 mg from calcium-fortified orange juice.
13. Butternut squash – Butternut squash, a close relative of pumpkins, also boasts a considerable amount of calcium. Each cup of butternut squash chunks contains 84 mg of the said mineral.
14. Sweet potatoes – One large sweet potato offers 68 mg of calcium, plus other essential nutrients like potassium and beta-carotene.
15. Sunflower seeds – Sunflower seeds are a nutrient powerhouse. Each cup of sunflower seeds contains 109 mg of calcium, including antioxidants, protein and monounsaturated fats, which are good for the heart.

Calcium is an essential micronutrient for optimal health. We have more calcium in our bodies than other minerals, so it makes sense that this nutrient should influence our health to a great extent. Eat foods rich in calcium as part of a balanced diet to reap its health benefits.

Sources:

MedicalNewsToday.com 1

MedicalNewsToday.com 2

Cancer.gov

MayoClinic.org

Health.Harvard.edu