Beyond milk: what else contains calcium and what do you need it for?
1.3.2024
Translation: machine translated
From strengthening your bones to regulating your blood pressure - calcium is essential. How to get enough calcium, what happens if you don't have enough and which vitamin is essential for calcium absorption.
Nothing works in your body without calcium. Among other things, the mineral strengthens bones and teeth, is essential for blood clotting and blood pressure regulation and is needed for nerve cell signalling. A true all-rounder in the human body.
Each of us carries around one to one and a half kilograms of pure calcium. This corresponds to around two per cent of your body weight consisting of the macroelement. Why so much?
That's why your body needs calcium
Almost all of the calcium, 99 per cent, is in your bones and teeth. It gives them stability and hardness. So you can walk through the world without breaking down and chew without losing your teeth. But calcium is also essential in other parts of your body.
One per cent of your body's calcium supply is needed for other processes. Your nervous system, for example, relies on calcium to function properly. Without calcium, your nerve cells would not be able to send any signals and you would literally stand still. But that's not all. Calcium also plays a crucial role in the release of insulin from the pancreas. Insulin is a key hormone for metabolism, without sufficient calcium intake your body cannot properly regulate your blood sugar levels.
What happens with too little or too much calcium?
Balance is the key to success, because: Both too much and too little calcium can have serious consequences for your health.
If your body gets too little calcium, it has a serious problem. As the vital processes for which calcium is needed must not come to a standstill under any circumstances, the body has to draw on its reserves. And these are in the bones. The body therefore inevitably begins to demineralise the bones, i.e. it draws calcium from the bones. The result is not very pleasant. Your bones become soft and susceptible to fractures. Rickets in children is a particularly serious consequence. Typical symptoms here are deformities of the legs, an outwardly curved ribcage and delayed growth.
A lack of calcium therefore has serious consequences. But the body also suffers in the opposite case. This is because an excessive intake of calcium, especially in the form of food supplements, can in turn have a negative impact on heart health. Studies have shown that too much calcium in the blood can increase the risk of cardiovascular disease, especially in older people. This is because excess calcium can lead to calcification of the arteries, which increases the risk of heart attacks and strokes.
Where's the calcium in it?
When most people think of calcium, the first thing that comes to mind is milk as the main source. At 120 milligrams of calcium per 100 millilitres, it doesn't actually contain very little of it. However, it owes its reputation as the ultimate source of calcium more to a good marketing department in the dairy industry. Various nuts, chickpeas and kale, for example, have a higher calcium content. Nevertheless, dairy products provide a lot of calcium. Certain types of cheese in particular are rich in the mineral.
Nuts, green leafy vegetables, pulses: there are even more delicious sources of calcium to choose from. But even products that contain little calcium on their own are now often fortified with calcium. This applies, for example, to many vegan substitute products, so that vegans can also ensure sufficient calcium intake. And mineral water is also often mixed with calcium
Three more important tips:
Your gut can only absorb a limited amount of calcium at a time. So, spread your calcium-rich meals throughout the day to ensure your body can make the most of it.
To absorb calcium, your body needs vitamin D. It helps the epithelial cells in the intestine to absorb the calcium and pass it on to the blood.
Calcium inhibits iron absorption in the small intestine. Make sure you eat calcium sources when you have not just eaten iron-rich foods, otherwise your body will not be able to absorb the calcium.
What else there is to know about calcium
Calcium is not only important for bone health, but also plays a crucial role in muscle contraction. A special protein called troponin, which is found in muscle cells, binds to calcium ions and triggers muscle contraction. This process is crucial for the body's movement and enables you to grip, run and much more. The concentration of calcium ions in the muscle cells is very precisely regulated to ensure precise control of muscle contraction.
So whether you want to run a marathon, grab a cup of coffee or just keep your bones healthy - don't forget the calcium!
Science editor and biologist. I love animals and am fascinated by plants, their abilities and everything you can do with them. That's why my favourite place is always outside - somewhere in nature, preferably in my wild garden.