Spotlight on Calcium

Most of us would automatically think of our bone health when calcium comes up. Many of us would also link calcium to milk and dairy products when drumming up sources of this macro-mineral.

But did you know that calcium is essential for a number of important tasks within the body, that non-dairy consumers can easily get their fill, and that calcium could aid your workouts and recovery? 

Primarily, calcium plays a vital role in muscle contraction. Without going into the deepest, darkest depths of science and putting you through an intense PowerPoint slideshow breaking down the muscle, it’s important to know that the body – via the parathyroid gland – closely regulates the amount of calcium in the body at given times. When it comes to contracting and relaxing muscles, more or less calcium is made available to shorten or lengthen the muscles. 

So, calcium deficiency could lead to muscle weakness, pain or spasms. Not great when you’re exercising regularly and seeking to build on your strength.  

On top of this, calcium is an essential factor in forming blood clots having cut or broke the surface of your skin. Working with an individual protein and vitamin K, calcium is able to stem the flow of blood and help prevent excessive blood loss. 

In terms of the commonly associated bone health, around 99% of calcium is found in bones and teeth so it’s important not to forget including calcium-rich foods in your diet. 

Top sources of calcium:

• Milk and dairy products (of course!)
• Dark leafy greens
• White beans i.e. butter beans
• Tofu and soya-based products
• Nuts – particularly almonds
• Dried figs
• Calcium-fortified i.e. bread and cereal
• Tinned fish with bones i.e. salmon, sardines

Even better, try to consume your calcium-rich foods with other items containing vitamin D – this vitamin aids the absorption of calcium!