Health is a personal journey, but as a woman there are some key things that medical science has shown are important for you to have in mind. One of those things is diet and nutrition – including the level of calcium in your body.
But why is calcium so important and how can you ensure you have enough? Read on to find out.
What is calcium?
Calcium is an essential nutrient and the most abundant mineral in the body, mostly found in the bones and teeth. It’s essential for your health, from birth, right through to your later years. (Beto, 2015)
Why is calcium important for women’s health?
Calcium is vital for keeping strong bones and other functions including vascular contraction, vasodilation, muscle functions, nerve transmission, intracellular signalling, and hormonal secretion.
Typically, the adult body absorbs around 30% of the calcium you eat or get through supplements (Beto, 2015). However, there are some groups who are at risk of dietary calcium deficiency, one of which is women.
Women may find themselves deficient in calcium at various times throughout their life (Beto 2015), such as:
Adolescent girls may need extra calcium as bone formation and growth is taking place and if calcium needs are not met during this crucial time, it can affect health throughout later years as well.
During the menstrual cycle, perimenopause, menopause and pregnancy, women may also need extra support to ensure a healthy balance of nutrients in the body, including calcium.
Postmenopausal women may also experience hormonal changes that effect bone mineralisation, making calcium intake particularly important.
Women diagnosed with an eating disorder or those with physical hyperactivity with female athlete triad syndrome are also at high risk
How you can get more calcium in your diet
So, if calcium is so important, how can you ensure you are getting enough of it in your diet? The good news is, there are some simple steps you can take, including:
Eat a balanced diet
A balanced diet is the basis of good health. Make sure you’re eating well and including a variety of fruits, vegetables, whole grains, legumes, nuts, and lean proteins in your diet. Generally speaking, you should aim for a plate that’s half full of fruit and vegetables, one quarter whole grains or starchy carbohydrates and one quarter protein (meat, poultry, fish or vegetarian proteins). It’s also important to pay attention to vitamins and minerals. Unsure how to balance all of this in your diet? Our nutritionist can help you develop a healthy eating plan tailored to your needs and lifestyle.
Increase your dairy intake
As many people know, dairy products such as milk, yogurt and cheese, are one of the best sources of dietary calcium. They also contain the amino acid leucine which helps to support both muscle and bone maintenance. Some of the best dairy products to up your calcium intake include sheep’s milk which contains 380mg of calcium per 300ml and Feta cheese, which contains 270mg of calcium per 60g. (Healthy Bones Australia, 2022)
Consume probiotics
Probiotics work to improve the ‘good bacteria’ in your digestive system. You can get probiotic supplements or get them through eating fermented foods such as yogurt, kimchi, kombucha, sauerkraut, miso and unpasteurized apple cider vinegar. Either way, research suggests that probiotics can help your body absorb important nutrients including vitamin B12, folate, zinc, iron, and, of course, calcium. (Sharon, 2024)
Boost your magnesium and vitamin D levels
Calcium is not the only nutrient your body needs, and other nutrients can also be important is boosting your calcium level. Both magnesium and vitamin D (Beto, 2015 & Williams 2023) are necessary for your body to effectively utilise calcium. To boost your magnesium, include foods such as leafy greens, broccoli, some fish, and seeds in your diet. For more vitamin D, try drinking vitamin D fortified milk, eating eggs and salmon and getting enough time in the sun (but be sun safe!).
Need a little help getting your nutrition on track? Get in touch with our friendly team to book an appointment with Mayara, our Clinical nutritionist, who can assist you with a personalised eating plan.
Sources
Beto JA., The role of calcium in human aging, Clin Nutr Res, 2015
Healthy Bones Australia, Calcium Content of Common Foods, 2022
Sharon A., A Guide to Nutrients for Females at Any Age, Healthline, 2024
Williams J., Five nutrients every woman needs, BBCGoodFood, 2023
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