Healthy eating habits/Increasing calcium and Vitamin D intake

Calcium is one of the most essential minerals recommended for dietary as it is involved various roles and processes within the human body. As well as the imperative role that calcium holds in bone and teeth mineralization, promoting strong & prosperous bones, calcium is also required for the maintenance of cell membranes, enzyme systems and hormone actions. Also, due to its role in nerve function activity and transmission, calcium is a responsible component of muscle contraction, such as that of the heart. Calcium also aids in the lowering cholesterol.

To function correctly and be utilised properly, calcium also requires Vitamin D. The two work in tandem and have similar functions. Vitamin D is important as it not only a vitamin but also a hormone involved in the absorption and metabolism of calcium and other micro nutrients. Vitamin D, like calcium, helps with bone and teeth formation, maintains a stable nervous system and a healthy heart plus immunity. It is also linked with regulating blood pressure.

The Role Of Calcium

Calcium plays an essential role in bone structure and maintenance, providing the body with its framework. Around 99 per cent of the body’s calcium is stored in bones and teeth and the remaining 1 per cent can be found circulating in the blood and in cells. The calcium existing in the blood is tightly controlled and the bones provide a readily available source of calcium when body is in need. This means that when blood-calcium levels drop, the blood ‘borrows’ calcium from the bones to restore it to an appropriate level. When blood-calcium levels increase, the blood will ‘return’ any excess calcium back to the bones. Therefore, when calcium intake is consistently inadequate, calcium stores in the bone become depleted. This results in weaker bones which are susceptible to osteoporosis. It is extremely important to consume adequate amounts of calcium-containing foods to ensure strong and healthy bones.

Interactions And Interferences

Some aren’t absorbed as well if taken with calcium. Calcium can reduce the ability of iron absorption by as much as 50 percent. However, calcium only interferes with non-heme iron, which comes from plant-based foods, not with heme iron, found in meat. This interplay between calcium and iron is really only important if you suffer from anemia, because although short-term iron absorption is reduced by calcium, studies have found that iron stored in the blood is not. When it comes to calcium, fiber also binds to the mineral, reducing its absorption. Studies have found that wheat fiber reduces calcium absorption by about half. If you're the type of person who aims to get a jump-start on fulfilling their recommended daily intake of fiber and calcium with your bowl of breakfast cereal, choose cereals primarily oats or other grains since they don't seem to block the calcium.