Calcium Benefits for Health and Wellness
Learn why calcium is vital for strong bones, muscle function, heart health, and more. Discover the best calcium-rich foods and tips to improve absorption.
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Last updated on 17th Jul, 2025
Introduction
Calcium is one of the most essential minerals for our body, playing a crucial role in maintaining strong bones, healthy teeth, and the proper functioning of muscles, nerves, and the heart. Despite its importance, many people do not get enough calcium in their diet, which can lead to health issues over time.
In this article, we’ll explore why calcium is so important, how it benefits your health, and simple ways to ensure you’re getting enough of it.
Why Is Calcium Important?
Calcium is best known for keeping bones and teeth strong, but it also helps with:
Muscle Function: Helps muscles contract and relax properly.
Nerve Signalling: Supports communication between nerves and the brain.
Heart Health: Ensures a regular heartbeat and proper blood clotting.
Hormone Secretion: Plays a role in releasing hormones and enzymes.
Without enough calcium, the body starts taking it from bones, which can weaken them over time and lead to conditions like osteoporosis (brittle bones).
Signs of Calcium Deficiency
Not getting enough calcium can lead to:
Weak or brittle nails
Muscle cramps or spasms
Tingling in hands and feet
Fatigue and weakness
Poor bone density (increasing fracture risk)
If you experience these symptoms, it may be time to check your calcium intake.
Best Sources of Calcium
While dairy products like milk, cheese, and yoghurt are well-known sources, there are plenty of other calcium-rich foods, especially for those who are lactose intolerant or follow a plant-based diet:
1. Dairy Products
Milk
Cheese (especially cheddar, mozzarella, and parmesan)
Yogurt
2. Non-Dairy Sources
Leafy Greens: Spinach, kale, bok choy
Nuts & Seeds: Almonds, chia seeds, sesame seeds
Fish: Sardines, salmon (with bones)
Fortified Foods: Soy milk, orange juice, cereals
3. Supplements (If Needed)
If you struggle to get enough calcium from food, supplements can help. However, always consult a doctor before starting any supplements.
Consult Top Nutritionists
Tips for Better Calcium Absorption
Just eating calcium-rich foods isn’t enough—your body needs help absorbing it properly. Here’s how:
Vitamin D is Essential: Sunlight helps the body absorb calcium. Foods like eggs, fatty fish, and fortified milk also contain vitamin D.
Spread Out Intake: The body absorbs calcium better in small amounts (500 mg at a time).
Limit Caffeine & Salt: Too much coffee or salty foods can reduce calcium absorption.
Exercise Regularly: Weight-bearing exercises (walking, jogging, lifting weights) strengthen bones.
Who Needs Extra Calcium?
Certain groups require more calcium than others:
Children & Teens: For growing bones.
Women Over 50 & Men Over 70: Higher risk of osteoporosis.
Pregnant & Breastfeeding Women: For the baby’s bone development.
Postmenopausal Women: Lower estrogen levels reduce calcium absorption.
When to See a Doctor
If you suspect a calcium deficiency or have conditions like osteoporosis, consult a doctor. They may recommend:
A bone density test
Blood tests to check calcium levels
Personalised diet or supplement plans
You can easily book a consultation or schedule a test through Apollo 24|7 for expert advice.
Conclusion
Calcium is vital for lifelong health, from strong bones to a healthy heart. By eating a balanced diet, getting enough vitamin D, and staying active, you can maintain optimal calcium levels and prevent deficiencies.
If you have concerns about your calcium intake or bone health, don’t hesitate to reach out to a healthcare professional. Small changes today can lead to a stronger, healthier tomorrow!
Consult Top Nutritionists
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
