Calcium is an essential mineral that plays a vital role in many bodily functions, including bone health, muscle contraction, and nerve transmission. The recommended daily intake (RDI) of calcium for adults is 1,000 milligrams (mg) for women ages 19-50 and 1,200 mg for women over 50, men ages 19-70, and pregnant or breastfeeding women.
Calcium facilitates proper nerve function, muscle contractions, blood clotting, and hormone regulation. When we fail to meet our daily calcium requirements, our bodies may exhibit several subtle signs of calcium deficiency. In this blog post, we will delve into the hidden signs of calcium deficiency and explore why it is crucial to address this condition promptly.
How to Get More Calcium in Your Diet
5 Hidden Signs of Calcium Deficiency
1. Frequent Muscle Cramps: One of the early indicators of calcium deficiency is experiencing muscle cramps, especially in the legs and feet. Calcium is critical in regulating muscle contractions, and a lack of this mineral disrupts the delicate balance. Persistent muscle cramps or spasms may suggest that your calcium levels are insufficient, signaling the need for dietary adjustments or supplementation.
2. Brittle Nails and Hair Loss: Calcium deficiency can manifest in unexpected ways, such as brittle nails and hair loss. Our nails and hair rely on adequate nutrients, including calcium, to maintain their strength and resilience. If you notice your nails becoming weak, brittle, or developing ridges, or if you experience excessive hair loss, it could be an indication that your body is lacking sufficient calcium.
3. Tooth Decay and Gum Problems: Calcium is a fundamental component of tooth enamel, the protective layer that shields our teeth from decay. When calcium levels are low, tooth enamel weakens, making teeth more susceptible to cavities and decay. Furthermore, inadequate calcium intake can also contribute to gum problems, such as gum disease or bleeding gums. If you’re consistently experiencing dental issues, it may be worth exploring your calcium levels with a healthcare professional.
4. Poor Sleep Quality: Calcium has a calming effect on the nervous system, and its deficiency can disrupt our sleep patterns. People with low calcium levels often struggle with insomnia, difficulty falling asleep, or frequent nighttime awakenings. If you find yourself experiencing restless nights or have trouble achieving a night of restful sleep, it might be beneficial to assess your calcium intake and seek appropriate guidance.
5. Increased PMS Symptoms: Women who experience severe premenstrual syndrome (PMS) symptoms may find relief by addressing potential calcium deficiencies. Studies have shown that calcium supplementation can alleviate mood swings, and irritability, and reduce the severity of physical symptoms associated with PMS. If you frequently experience intense PMS symptoms, consider consulting with a healthcare professional to explore whether calcium deficiency could be a contributing factor.
How to Get More Calcium in Your Diet
There are plenty of other options available for those who follow a plant-based or lactose-free diet. In this blog post, we will explore practical and easy ways to incorporate more calcium into your daily diet, promoting a healthier and more balanced lifestyle.
Embrace Dairy and Dairy Alternatives:
Dairy products are rich sources of calcium. Milk, cheese, and yogurt are excellent choices. If you’re lactose intolerant or follow a vegan diet, there are numerous plant-based alternatives available. Opt for fortified plant kinds of milk like almond, soy, or oat milk, which offer similar calcium content. Additionally, explore non-dairy yogurts made from almond, coconut, or soy to enjoy a calcium boost without compromising your dietary preferences.
Savor Leafy Greens:
Dark leafy greens, such as kale, spinach, collard greens, and bok choy, are excellent sources of calcium. Incorporate these nutrient-packed greens into your meals by adding them to salads, stir-fries, or smoothies. Try sautéing spinach with garlic as a side dish or blending kale into a refreshing green smoothie. These versatile greens not only provide calcium but also offer an array of other essential vitamins and minerals.
Opt for Calcium-Fortified Foods:
Many food products are now fortified with calcium to enhance their nutritional value. Look for calcium-fortified cereals, bread, orange juice, and tofu. Check the labels to ensure you are selecting products that provide a significant amount of calcium. Incorporating these fortified foods into your diet can be an easy and convenient way to increase your calcium intake.
Enjoy Nuts and Seeds:
Nuts and seeds are not only delicious but also rich in calcium. Almonds, sesame seeds, chia seeds, and flaxseeds are particularly good choices. Enjoy a handful of almonds as a snack, sprinkle sesame seeds on salads or stir-fries, or incorporate chia or flaxseeds into your breakfast by adding them to smoothies, yogurt, or oatmeal.
Include Fish with Edible Bones:
Certain varieties of fish, such as canned salmon and sardines, provide an excellent source of calcium due to their edible bones. These bones are soft and easily chewable, and they offer a significant calcium boost. Incorporate canned salmon into salads or sandwiches or try sardines on whole-grain crackers for a nutrient-dense snack.
Explore Calcium Supplements:
If it is challenging to meet your calcium needs through diet alone, supplements can be a practical option. However, it is essential to consult with a healthcare professional before starting any new supplementation regimen. They can guide you on the appropriate dosage and help determine if supplements are necessary based on your individual circumstances.
Conclusion: Maintaining a well-balanced diet that includes adequate calcium is vital for overall health and well-being. By incorporating dairy products, dairy alternatives, leafy greens, fortified foods, nuts and seeds, and fish with edible bones into your meals, you can boost your daily calcium intake. Remember to prioritize variety and consult with a healthcare professional for personalized advice. Nourishing your body with sufficient calcium will contribute to strong bones, healthy teeth, and optimal functioning of various bodily systems.
