When people think of calcium, they usually picture strong bones and teeth. While that’s true, calcium actually plays many other roles in keeping the body working properly. Getting enough of this important mineral is something everyone—young and old—should pay attention to.
More than just bones
Calcium helps your muscles contract, including the most important muscle of all—your heart. Every heartbeat relies on calcium. It also plays a role in sending messages between your brain and the rest of your body, making sure your nerves can communicate properly. Even blood clotting depends on calcium, which means when you get a small cut, calcium is one of the reasons it stops bleeding.
What happens if you don’t get enough?
When your diet doesn’t provide enough calcium, your body “borrows” it from your bones to keep vital systems running. Over time, this can lead to weak bones, brittle teeth, and a higher risk of fractures or osteoporosis later in life. This is especially common in older adults and women after menopause, when the body loses bone more quickly. Children and teenagers also need calcium to build strong bones for life. Without it, they may not reach their full growth potential.
Where to Find It
The first food that comes to mind is dairy—milk, yoghurt, and cheese are excellent calcium sources. But if you don’t consume dairy, you can still get calcium from other foods:
- Dark green leafy vegetables like spinach and kale
- Beans and lentils
- Almonds and sesame seeds
- Sardines and pilchards (the bones are packed with calcium!)
- Fortified foods such as some cereals and plant-based milks
The bottom line
Calcium is essential for healthy bones, but its importance doesn’t stop there. From your heart to your nerves, this mineral is at work in almost every part of your body.
References
https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/#
https://pmc.ncbi.nlm.nih.gov/articles/PMC4337919/#
https://www.niams.nih.gov/health-topics/calcium-and-vitamin-d-important-bone-health#
https://www.healthline.com/health/8-fast-facts-about-calcium#
https://www.bonehealthandosteoporosis.org/patients/treatment/calciumvitamin-d/#
