Most of us know calcium as the foundation of strong bones and teeth, and that’s true – it’s like the building blocks of our skeletal system. But calcium’s influence goes way beyond that. This mineral coordinates communication between nerves, ensuring our muscles contract and relax with precision. When you get a cut, calcium quickly works its magic to help your blood clot to stop bleeding. It also directs enzymes to perform various essential tasks inside our cells. Without enough calcium, things can go south quickly – bones can weaken, muscles might not cooperate, and even basic functions like blood clotting can stumble. So, calcium is not to be overlooked, as its role is absolutely crucial for our overall health and well-being.
Calcium and Bone Health
Calcium is a fundamental building block for bones as it aids in their maintenance and strength. Providing the foundation for structural support, calcium is a significant component of our bones’ mineralized matrix. It combines with other minerals like phosphate to form hydroxyapatite crystals, which make up a significant portion of bone tissue. During periods of growth, such as childhood and adolescence, calcium is crucial for forming new bone tissue. Adequate calcium intake during these stages ensures proper bone development and maximizes bone density. Calcium’s job continues throughout life, as our bones undergo a continuous process of remodeling, where old bone tissue is broken down by specialized cells called osteoclasts and new bone tissue is formed by osteoblasts. Calcium is needed to supply the building blocks for this ongoing renewal process.
Osteoporosis Prevention
Osteoporosis is a condition characterized by weakened bones that are more prone to fractures due to a decrease in bone density and quality. Often, osteoporosis develops silently, with no noticeable symptoms until a fracture occurs. Calcium is pivotal in preventing osteoporosis by acting as the architectural backbone of bone health. Adequate calcium intake throughout life ensures the development of a strong bone structure that can withstand the natural decline in bone density that comes with age.
Additional Functions:
- Nerve Function: Calcium is critical in transmitting nerve impulses, allowing for communication between neurons and facilitating various functions such as muscle coordination, reflexes, and sensory perception.
- Cell Signaling: Calcium ions act as signaling molecules within cells, regulating various cellular processes, including gene expression and cell division.
- Hormone Secretion: Calcium is involved in producing hormones and neurotransmitters from cells. It maintains the proper function of endocrine glands, such as the parathyroid glands, that regulate calcium levels in the blood.
- Cardiovascular Health: Calcium is necessary for maintaining the proper functioning of the heart muscle and the contraction of blood vessels. It also contributes to the heart’s electrical activity, helping maintain a regular heartbeat.
- Enzyme Activity: Calcium is a cofactor for many enzymes, which are proteins that facilitate various biochemical reactions in the body. Enzymes involved in digestion, energy production, and other metabolic processes often require calcium to function properly.
- Cell Membrane Permeability: Calcium ions play a role in controlling the permeability of cell membranes, which affects the movement of substances in and out of cells. This is crucial for maintaining proper cell function and communication.
How much calcium do you need?
For adults aged 19 to 50 years, the recommended daily calcium intake is 1,000 milligrams (mg). This guideline is based on general dietary recommendations. However, specific needs may vary depending on gender, age, health status, and activity level.
Where can you find sources of calcium in juice?
Now that you understand the importance of calcium and how much you need daily, let’s dive into where to find this vital mineral!
Below are some of the best methods for incorporating calcium into your diet:
- Leafy Greens: Dark leafy greens such as kale, broccoli, bok choy, collard greens, and spinach are rich in calcium. Incorporate them into juices, salads, smoothies, or cooked dishes to boost calcium intake.
- Nuts & Seeds: Almonds, chia seeds, and sesame seeds are examples of nuts and seeds that contain calcium. Use them to make nut milk, bread, or add them to your fruit bowl.
- Figs & Oranges: These delicious fruits pack a punch when it comes to calcium content! Enjoy them as a snack, or add them as a sweet touch to your next smoothie bowl or juice recipe.
Juice Recipes With High Calcium Content
Keto Green Juice
- 3 Cups Kale
- 3 Cups Spinach
- 1 Cup Parsley
- 2 zucchinis
- 2 cucumbers
- 5 celery stalks
- Mint
- Basil
- 1 to 2 Lemons
- Yield – 35 oz
Use #12 grid to grind all but lemons. You can use a press bag or a strainer and bowl. This is a very juicy juice so those two options are the best. Slice the lemon and press with the mash or in a liner and bag or cloth.
Pineapple-Kiwi-Lemon Juice
- 1/4 Pineapple
- 2 Kiwi
- 1 Lemon
- Yield – 20 oz
Cut and press all ingredients in either a bag or cloth. Remember to press slowly.
Citrus-Greens Juice
- 3 Oranges
- 2 Cups Spinach
- 6 Celery Stalks
- 1 Lemon
- Yield – 24 oz
Sources
- Mayo Clinic: Calcium and calcium supplements https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097
- John Hopkins Medicine: Calcium https://www.hopkinsmedicine.org/health/wellness-and-prevention/calcium-supplements-should-you-take-them
- WebMD: Healthy Foods High in Calcium https://www.webmd.com/diet/foods-high-in-calcium
- Bone Health and Osteoporosis Foundation: A Guide to Calcium-Rich Foods https://www.bonehealthandosteoporosis.org/patients/treatment/calciumvitamin-d/a-guide-to-calcium-rich-foods/
- Cleveland Clinic: 22 Calcium-Rich Foods https://health.clevelandclinic.org/calcium-rich-foods/
- OrthoInfo: Calcium, Nutrition, and Bone Health https://orthoinfo.aaos.org/en/staying-healthy/calcium-nutrition-and-bone-health/#:~:text=Calcium%20is%20a%20mineral%20that,from%20the%20foods%20we%20eat.
- Cleveland Clinic: Osteoporosis Prevention With Calcium Treatment https://my.clevelandclinic.org/health/articles/15049-osteoporosis-prevention-with-calcium-treatment
- PubMed Central: Calcium Intake in Bone Health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316542/#:~:text=Calcium%20is%20the%20major%20component,and%20extra%2Dcellular%20calcium%20pool.
- American Bone Health: Why Do Our Bones Need Calcium? https://americanbonehealth.org/best-bones-forever/why-do-our-bones-need-calcium/
- Harvard Health: How well does calcium intake really protect your bones? https://www.health.harvard.edu/blog/how-well-does-calcium-intake-really-protect-your-bones-201509308384
Medical Disclaimer
PURE Juicer is a juicing company. We are not doctors or medical experts. All content and information on this blog and website is for informational and educational purposes only, does not constitute medical advice, and does not establish any patient-client relationship by using this website.
Although we strive to provide accurate general information, the information presented here is not a substitute for professional advice. You should not rely solely on this information. Always consult a professional in your area for your health questions and concerns before making any professional, legal, medical, financial, or tax-related decisions.
