Calcium is essential for healthy, strong bones, and is mainly stored in the hard part of bones. Calcium is also important for muscle contraction, heart functions, nervous system maintenance, and normal blood clotting.
When dietary intake is too low, calcium is pulled out of the bones to maintain normal blood concentrations. This is why low dietary calcium can, over many years, lead to osteoporosis. Osteoporosis (porous bones) causes bones to weaken which means women and men who develop osteoporosis are more likely to break bones when they fall. In older women and men, this often results in a slow healing process, and most unfortunately never fully regain their independence.
Other sources of calcium outside of dairy: some leafy green vegetables such as broccoli and collards, canned salmon, clams, oysters, calcium-fortified foods, and tofu.
Note: According to the National Academy of Sciences, adequate intake of calcium is 1,200 milligrams a day (four glasses of milk) for men and women 51 and older, 1,000 milligrams a day for adults 19 through 50, and 1,300 milligrams a day for children 9 through 18. The upper limit for calcium intake is 2.5 grams daily.
*Submission reviewed by Rayna Wooten, MS, RD, LD