10 April, KATHMANDU — Bone health is crucial for maintaining overall well-being, especially as we age. Bones provide structural support, protect major organs, store and release essential minerals, and enable movement.
Healthy bones are a prerequisite for a disease-free, active life, and one of the best ways to support bone health is through a calcium-rich diet.
Calcium is the most abundant mineral in the human body, with approximately 99% stored in the bones and teeth, where it plays a vital role in their strength and function.
In this article, we will cover the importance of calcium for bone health, recommended calcium intake across different life stages, dietary sources of calcium, and tips to optimize calcium absorption.
How Much Calcium Do You Need?
Calcium requirements vary by age, sex, and life stage. The National Institutes of Health (NIH) provides the following guidelines for daily calcium intake:
Infants (0–6 months): 200 mg
Infants (7–12 months): 260 mg
Children (1–3 years): 700 mg
Children (4–8 years): 1,000 mg
Children (9–18 years): 1,300 mg
Adults (19–50 years): 1,000 mg
Women (51+ years): 1,200 mg
Men (51–70 years): 1,000 mg
Men (71+ years): 1,200 mg
Pregnant and breastfeeding women:
Under 19 years: 1,300 mg
19 years and older: 1,000 mg
These recommendations reflect the varying calcium needs during different stages of life.
Why Is Calcium Important for Bone Health?
Bone Density and Formation: Calcium is a key component of bone tissue and plays a crucial role in building bone mass, especially during the growth years from childhood through young adulthood.
Bone Strength: Calcium supports bone structure and mineral density, helping to prevent fractures and breaks. A deficiency can lead to weakened bones and increase the risk of diseases like osteopenia and osteoporosis.
Hormonal Regulation: Calcium helps regulate hormones that affect bone strength. The body uses calcium to support vital functions such as muscle contraction, nerve signaling, and blood clotting. When dietary calcium is insufficient, the body draws calcium from the bones, leading to bone weakening over time.
Bone Remodeling: Bones constantly undergo remodeling—a process of breaking down old bone and forming new bone. Calcium is essential for maintaining the integrity of this process.
Food Sources of Calcium
Some excellent sources of calcium include:
Dairy Products: Milk, yogurt, and cheese are among the best sources. One cup of milk contains about 300 mg of calcium.
Leafy Green Vegetables: Vegetables like rayo (mustard greens) and broccoli are good plant-based sources of calcium.
Nuts and Seeds: Almonds, chia seeds, and sesame seeds are rich in calcium. One ounce of almonds contains about 76 mg.
Beans and Lentils: Varieties like white beans, navy beans, and black beans offer good amounts. One cup of cooked white beans contains about 160 mg.
Fruits: Fruits such as oranges and blackberries contain smaller amounts of calcium. A medium orange provides around 60 mg.
Fortified Foods: Many plant-based foods are fortified with calcium, including almond, soy, and oat milk, as well as fortified orange juice.
Fish with Edible Bones: Fish like sardines are excellent sources when consumed with their bones. A 3-ounce can of sardines contains about 325 mg of calcium.
Tofu and Tempeh: These are great plant-based calcium sources. Tofu made with calcium sulfate can provide 200–400 mg in just 4 ounces.
Tips to Boost Calcium Absorption
Get Enough Vitamin D: Vitamin D is essential for calcium absorption. It can be obtained from fatty fish, egg yolks, and fortified foods. Sunlight exposure also helps the body produce vitamin D naturally.
Limit Excess Sodium: High sodium intake can increase calcium loss through urine.
Moderate Soda and Caffeine Intake: Excess caffeine from tea, coffee, and sodas can hinder calcium absorption. Sodas containing phosphoric acid can also increase calcium excretion.
Eat a Balanced Diet: Consuming a diet rich in nuts, seeds, whole grains, fruits, and vegetables supports calcium absorption.
Calcium Supplements: When Are They Needed?
Although food is the best source of calcium, some individuals may need supplements—especially those with dietary restrictions (e.g., vegans). Consult a healthcare professional before starting supplements to determine the correct dosage. Excessive calcium intake from supplements can lead to kidney stones, constipation, and other health issues.
Upper intake limits:
Under 50 years: 2,500 mg/day
Over 50 years: 2,000 mg/day
Other Lifestyle Factors Affecting Bone Health
Regular Exercise: Weight-bearing activities like walking, jogging, and strength training stimulate bone growth and help prevent falls by increasing muscle strength.
Quit Smoking: Smoking decreases bone density and increases the risk of osteoporosis. Quitting helps preserve bone health.
Limit Alcohol Consumption: Excessive alcohol intake weakens bones. Keeping alcohol consumption moderate supports long-term bone health.
Conclusion
Maintaining healthy and strong bones throughout life requires attention to both nutrition and lifestyle. A calcium-rich diet—featuring foods like dairy, leafy greens, fortified products, and certain fish—plays a central role in preserving bone health.
In addition, ensuring adequate vitamin D intake, engaging in regular exercise, and avoiding harmful habits such as smoking and excessive alcohol consumption are key to long-term bone strength and disease prevention.
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