Top Calcium Rich Foods to Help Maintain Bone and Heart Health


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When it comes to our overall health, maintaining the proper levels of Calcium is extremely important. Most people are aware of the role calcium plays in the development of bones and teeth, but calcium is important for heart function as well.

The human heart beat is regulated and controlled by the flow of calcium. Without Calcium, our heart would cease to beat and the end result would be death. This obviously makes it extremely important that we get enough calcium, along with the fact that it maintains bone health as well.

It is important to understand the role that calcium plays in the regulation of the heart, in that if the body doesn’t have enough Calcium readily available to do so, it will leech what it needs from our bones. This can and will make our bones more brittle and weak if we aren’t getting enough Calcium.

Unfortunately the case for many people is that they are deficient in Calcium, so getting enough from our diets become important even more so. In addition to getting enough Calcium we have to get enough vitamin D, magnesium and vitamin K which help the body to absorb this calcium.

What Foods Do We Eat to Get Calcium?

  1. Whole Milk
  2. Yogurt
  3. Cooked Kale
  4. Cheese
  5. Sardines
  6. Okra
  7. Almonds

Are the Other Foods With Calcium?

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Yes, there are many other food items that contain calcium. This list however, shows the foods with the highest amount of calcium per weight, in descending order. As we can tell by the list, the foods highest in calcium per weight are dairy products, nuts and dark leafy green vegetables.

These are the food types you want to stick to, in case you forget the aforementioned list of best sources. Dark leafy green vegetables are usually a good source of Vitamin K and magnesium, which are important in the absorption of calcium.

What Are the Health Benefits of Calcium Supplementation?

Cancer Prevention

Studies have shown that increasing an individuals’ intake of Calcium through their diet can reduce the risk of colon and rectal cancers.

Bone Health

preview-full-shutterstock_540453118Calcium is extremely important in maintaining the structural integrity of our body, or our skeleton. This is especially important when the individual is in their late teens where their bones are beginning to fully solidifying and forming.

Getting this extra Calcium at an earlier age can help to develop more bone mass, which can help to defend against the wasting away of bones through diseases like osteoporosis. Millions of people suffer from osteoporosis in the United States alone, and osteoporosis is the leading cause behind skeletal fractures in the elderly as well.

This may not sound like a huge benefit but it is, fracturing a bone at an early age isn’t something we would consider life threatening today but for the elderly it is.

Breaking something like your pelvis or femur after a fall is common for an elderly person and is usually not something they fully recover from. Making sure that you get enough calcium to maintain bone health can literally save your life.

Blood Pressure

Calcium rich foods can help relax smooth muscle, some of which is found in your blood vessels including veins, arteries and capillaries. These are the systems in which your blood flows through, supplying vital nutrients to organs like the heart, kidneys, liver, lungs etc.

As mentioned earlier, calcium also regulates the heart and thus blood pressure as well. A Calcium deficiency will cause the blood in your body to thicken as a result of how your body regulates Calcium as well.  This makes it more difficult to move through your body, and your body exerts more pressure on your blood vessels to compensate. This puts further stress on your blood vessels which may increase your risk for a stroke, heart attack or other disease related to the circulatory system.