Fortify Your Body With Calcium & Protein For Overall Bone Health

World Protein Day, celebrated on February 27 each year, is a significant occasion dedicated to raising awareness about the importance of protein in our diets and promoting nutritional security worldwide. This year, the theme for Protein Day 2024 is "Solve With Protein," echoing a call to action to address the surging demand for protein-rich foods and ensure accessibility to citizens across India and the larger South Asia region.

You may be familiar with the common belief that calcium is crucial for bone health. However, what many overlook is the equally important role of protein in maintaining strong bones. Protein not only constitutes 50% of your bone structure but also plays a vital role in preserving bone mass and facilitating calcium absorption. Numerous scientific studies support these claims, suggesting that older women, in particular, can benefit from increased protein intake to enhance bone density.

Calcium is essential for optimal bone well-being during your life, and it must not be ignored. We need to consume some bit of calcium in different forms to keep our bones strong and healthy. What many of us don't know is that calcium is a critical reason for communication between the brain and other parts of the body.

Although nutrition is the best way to get calcium, calcium supplements may be an alternative if your diet falls short. Like for example, calcium is found naturally in many foods such as milk, yoghurt and also in many non-dairy products like chia seeds, almond milk, tofu and others. Through this article, we are sharing the details on the benefits of calcium because it's what powers our bodies.

Calcium and its benefits

The body needs calcium to build and support healthy bones. Your heart, tissues and nerves also require calcium to work perfectly. Research suggests that calcium with vitamin D may hold benefits beyond bone strength. Since the body doesn't produce calcium, we need to get added sources. Foods that contain calcium include the following:

• Cheese
• Yoghurt
• Tofu
• Collard greens, kale and other dark leafy vegetables
• Soya beans
• Milk and other milk products
• Oranges
• Berries
• Salmon

And many others contain calcium in small or significant quantities.

Dietary calcium is usually reliable, but more isn't radically good. Moreover, extra calcium doesn't give added bone strength.

The ills of less calcium

If you don't get the right amount of calcium, you could face health issues linked to brittle bones. For example, children may not attain their full possible adult height. For adults, lower calcium can lead to weak bone mass, which is a risk determinant for osteoporosis.

Calcium and diet

Your body does not create calcium, so you must receive it by other sources. Calcium can be located in a variety of foods, including but not limited to dairy, such as cheese, milk and yoghurt. Even dark-green, leafy veggies, such as broccoli and kale; and fish with safe soft bones, such as sardines and packaged salmon, have calcium. Calcium-fortified foods and drinks, such as soy goods, cereals and juices, and milk replacements, are an excellent choice for vegans or lactose intolerant individuals,

To absorb calcium, your body also demands vitamin D. Foods generally include small portions of vitamin D, such as packaged salmon and egg yolks. You can also take vitamin D from fortified foods and sunlight.

Calcium supplements

Even if one eats a healthy, balanced diet, one might find it hard to get enough calcium. Especially, if you manage a vegan diet, have lactose intolerance and consume large quantities of protein or sodium, which can have your body to secrete more calcium.

Osteoporosis needs special attention. And people receiving long-term treatment with corticosteroids.

In these situations, calcium supplements may aid you in reaching your calcium necessities. Talk to your physician or dietician to learn if calcium supplements are most suitable for you.

More is not always better

Dietary calcium is usually reliable, but more isn't radically good. Moreover, extra calcium doesn't give added bone strength.

Your body does not create calcium, so you must receive it by other sources. Calcium can be located in a variety of foods, including but not limited to dairy, such as cheese, milk and yoghurt.

If one takes calcium supplements and has calcium-fortified meals, one might be taking more calcium than one needs. Review food and supplement tags to control how much total calcium you're receiving a day and whether you're reaching the RDA but not passing the prescribed upper limit. And be sure to inform your doctor if you're employing calcium supplements.

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