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One of the most important minerals needed by the human body is calcium. It is important for growth, maintenance and reproduction. Finding the right calcium source is essential for healthy bones and teeth.

It also aids in blood coagulation, transmission of nerve impulses and muscle contraction and relaxation. Maintaining a normal heartbeat, stimulation of hormone secretion, activation of enzyme reactions, and other body functions all require small amounts of calcium.

The most common place to find calcium is food. Dairy products are the most significant calcium source. This includes milk, yogurt, most cheeses and buttermilk. Low fat or fat free versions are the best choices when choosing a calcium source. One cup of skim milk or non- fat milk will have more calcium than one cup of whole milk since calcium is not contained in the fat portion of the milk. This means if you remove the fat you actually get more calcium in the same serving size because it you are replacing the fat with more of the calcium source portion of the milk.

Green leafy vegetables including broccoli, collards, kale, mustard greens, turnip greens, and bok choy or Chinese cabbage are a good calcium source. Other green vegetables may not be a good calcium source because their fiber and oxalic acid content interferes with the body’s absorption of the mineral.

Another group of foods that are high in calcium are salmon and sardines, canned with their soft bones. Shellfish and nuts such as almonds and Brazil nuts contain calcium, but it is difficult to eat enough of these foods to consider them an adequate calcium source.

Several food products, such as breads and orange juice, are enriched with calcium to provide a calcium source for people who dislike dairy or cannot tolerate it. Lactose-free milk and cheese is also available. People who are lactose intolerant have trouble digesting the sugarin milk, which is called lactose.

The amount of calcium a person needs varies depending on age, sex and special needs. Too much calcium, for a limited period of time, does not usually cause problems. The exception is an increased risk of kidney stones in those already susceptible to them. Too little calcium can lead to osteoporosis, and hypertension.

A total intake of up to 2,000 milligrams per day of calcium is generally recommended and thought to be safe. The preferred calcium source is calcium-enriched foods and dairy products, but calcium supplements may also be used. An 8-ounce glass of milk equals 300 milligrams of calcium, as does 6-ounces of yogurt. Swiss cheese contains 520 milligrams of calcium in a 2-ounce serving. Two ounces of sardines with their bones equals 240 milligrams of calcium. Vitamin D is also necessary for the body to absorb calcium

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