We all know that calcium is a mineral essential to good health. Calcium makes bones and teeth stronger, helps blood to clot, aids in nerve and muscle function, helps fight food cravings and can even relieve symptoms of PMS.
Now calcium is also gaining a reputation as an aid in beauty. Calcium has always been known to strengthen nails and today it is gaining popularity for its skin-enhancing benefits too! Calcium can help clear acne and it will also revitalize tired-looking skin by increasing cell turnover, and create a protective barrier that shields the skin from the elements. It is now being used topically in some skin care lines to hydrate aging skin. Combined with magnesium, calcium is used to encourage a good night’s sleep and helps us wake feeling refreshed. There is also evidence that calcium reduces fat intake and increases fat metabolism, making it useful in weight loss programs.
So how do we get more of this great stuff we’ve been told from childhood will make our bones strong?
99% of the calcium in our bodies is stored in our bones and teeth. However, every day we lose calcium through our urine, sweat, nails and hair. We need to constantly replenish our calcium or it will be taken out from our bones for our body to use. Here’s a rough guide of how much to get:
Recommended daily dose:
- Girls: 9-15-1300mg
- Women: 1000mg
- Women over 50: 1200mg
Good Sources of Calcium include non-fat dairy, tofu, dark leafy green vegetables such as spinach and broccoli, dried legumes, peanuts, sunflower seeds, walnuts, sea kelp, salmon and sardines. Of course, there’s also the supplement form.
When being conscious to take in more of that healthy element, keep in mind that you also need Vitamin D, which helps your body absorb the calcium. Vitamin D can be found in fortified milk, salmon, tuna and exposure to sunlight – so get out there and enjoy the outdoors!
