Free Essay. Key Recommendations for Intake of Calcium

Published: 2023-10-09
Free Essay. Key Recommendations for Intake of Calcium
Essay type:  Process essays
Categories:  Food Healthcare Nutrition
Pages: 3
Wordcount: 600 words
5 min read

A balanced diet provides all the necessary nutrients for the body to function correctly. To get these nutrients, one needs to eat a variety of foods, mostly fresh fruits, fresh vegetables, legumes, nuts, whole grains, and other types of food. Calcium is one of those minerals that are essential for life (Fanous, 2018). Calcium is one of the critical nutrients in the body whose importance cannot be substituted with any other nutrient. This memo looks at why calcium is needed in the body, the calcium-rich foods, and are consequences of lacking enough calcium.

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Nutrient Information

Calcium is a mineral that is essential to building strong and dense bones from a young age and as one age. Calcium also enables our blood to clot, heart to beat, and the muscles to contract. Calcium is continuously lost through nails, urine, sweat, feces, hair, and skin (Fanous, 2018). Calcium is the most abundant mineral in the body as it occurs naturally in many foods, and also most food manufacturers add it to certain products. Despite calcium being so abundantly available, the body does not produce it, and therefore we have to rely on diets to get the calcium we need.

Role of calcium in the body

Bone health

Calcium is very vital for growth, development, and maintenance of bones. Around 99% of all the calcium in the body is found in bones and teeth (Fanous, 2018). The importance of calcium starts from a very early age because it contributes to the development of bones. After a person stops growing, calcium helps maintain bones and slows the loss of bone density.

Muscle contraction

Calcium is essential in regulating muscle contraction. The regulation happens when the nerves stimulate a muscle, and the body releases calcium. Consequently, the calcium produced helps the calcium in the flesh to contract.

Cardiovascular system function

Calcium plays a central role in the complex process of blood clotting, which involves a range of other chemicals. Calcium also plays a vital role in maintaining the action of the heart muscles. Calcium is also associated with keeping a lower blood sugar level (Newman 2020).

Other functions of calcium

Newman (2020) also suggested that the consumption of enough calcium can lower the risk of high blood pressure during pregnancy and in young people. Taking enough calcium also reduces the risk of colorectal adenomas and also improves cholesterol values.

In large amounts, calcium can be obtained from foods such as milk, cheese, salmon, yogurt, nuts and seeds, legumes and grains, green leafy vegetables like broccoli and kales, and fresh fruits. Besides, the Dietary Reference Intakes (DRI) for a 30-year-old male and a 30-year-old female is 1000 mg (Newman 2020). However, Hoy and Goldman (2014) research indicates that only 58% of Americans meet their daily requirement of calcium intake. Therefore, I would recommend that people increase the levels of calcium intake according to the DRI recommendations to promote health and prevent diseases.


As discussed, calcium is vital in the development of strong bones as well as having other functions like controlling muscle contraction. Thus, Americans need to follow the DRI's recommendations to maintain good health and prevent diseases. As such, calcium is necessary for the body, and one needs to eat calcium-rich food to evade the consequences of lacking enough calcium in the body.


Newman, T. (2020). Benefits and Sources of Calcium. Medical News Today.

Hoy, M. K. Goldman, J.D. (2014). Calcium intake of the U.S. population. What We Eat in America, NHANES 2009-2010.

Fanous, S. (2018). 8 Fast Facts About Calcium. Healthline.

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