Calcium is a bone-building staple.† In fact, 98% of the body’s calcium resides in the bones. The body receives calcium from foods, supplements, or—if there is not an ample supply of other sources of calcium—from the bones themselves when blood calcium levels drop too low and/or the when the body is not able to fully metabolize or utilize calcium.
Ideally, calcium borrowed from the bone is replaced at a later point, but this doesn’t always happen and can’t always be accomplished simply by eating more calcium. After age 30, bone loss exceeds bone production, so it’s even more crucial to get enough calcium. A deficiency in calcium may result in softening of the bones, brittle bones, osteoporosis and/or tooth decay.
Excellent sources of calcium include yogurt, sesame seeds, goat’s milk, cow’s milk, Swiss cheese, mozzarella cheese, and canned salmon with bones. Green, leafy vegetables such as kale, collard greens, bok choy, turnip greens, mustard greens and cooked spinach are packed with calcium, too. Legumes—including black-eyed peas, navy beans and kidney beans—supply good sources of calcium. Additionally, tahini, almonds, basil, oranges and almonds provide quality calcium sources.
While calcium is a major player in bone health, there are at least many other key nutrients playing vital roles, too.† Take vitamin D, for example. Without vitamin D, the body can absorb only 10-15% of its dietary calcium. With vitamin D, however, the body may absorb twice as much or more.†