Is it possible to obtain adequate calcium intake without consuming dairy products? Absolutely, but it requires a conscious effort to incorporate non-dairy sources of calcium into your diet. This could involve incorporating leafy greens into your meals, consuming canned fish that contains edible bones, or even taking bone meal powder as a supplement. These efforts will have long-term benefits for your skeletal health as you age.
To learn more about the health effects of dairy, the benefits and drawbacks of calcium supplementation, and a list of twenty non-dairy foods rich in calcium, keep reading. But first, let’s provide a brief overview of calcium.
Why Your Body Requires Adequate Calcium Levels
The main requirement for building bones is calcium, which makes up over 99% of the calcium in the body and is primarily found in the skeleton. Throughout life, bones form and break down, with growing children requiring more calcium for bone growth while adults require less for bone maintenance. However, adults over 70 need increased calcium intake to prevent the decline of bone density. It is important to note that calcium alone is not the only factor that affects bone health, as vitamin D, magnesium, vitamin K, phosphorus, and exercise also play a significant role.
Calcium also functions as an electrolyte that helps to power the nervous system by conducting electricity. An imbalance in calcium levels can cause various issues such as arrhythmias, muscle spasms, and tremors. Calcium is also necessary for muscle contraction and relaxation, including the muscles in the heart.
