Calcium
There are five forms of Vitamin D, but the two most important for human health are Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol).
There are eight B vitamins, collectively known as the B-complex vitamins:
- Vitamin B1 (Thiamine) – Supports energy metabolism and nerve function.
- Vitamin B2 (Riboflavin) – Helps in energy production and skin health.
- Vitamin B3 (Niacin) – Important for digestion, skin, and nerve health.
- Vitamin B5 (Pantothenic Acid) – Essential for making coenzyme A, which helps metabolize fats and carbohydrates.
- Vitamin B6 (Pyridoxine) – Involved in amino acid metabolism, neurotransmitter production, and red blood cell formation.
- Vitamin B7 (Biotin) – Supports healthy hair, skin, and nails, and aids in fat and carbohydrate metabolism.
- Vitamin B9 (Folate/Folic Acid) – Crucial for DNA synthesis and red blood cell formation, especially important during pregnancy.
- Vitamin B12 (Cobalamin) – Vital for nerve function, red blood cell production, and DNA synthesis.
Each B vitamin has unique functions, but they often work together to support energy production, brain function, and overall metabolism.
Top Food Sources of Calcium ✓
Dairy Products (Milk, Cheese, Yogurt)
Rich in calcium, supporting strong bones, teeth, and muscle function.
Leafy Greens (Kale, Spinach, Collard Greens)
Packed with plant-based calcium, but some contain oxalates that reduce absorption.
Fortified Plant-Based Milks (Almond Milk, Soy Milk, Oat Milk)
Enhanced with calcium to provide a dairy-free alternative for bone health.
Tofu (Calcium-Set Tofu)
A rich plant-based source of calcium, especially when prepared with calcium sulfate.
Nuts & Seeds (Almonds, Sesame Seeds, Chia Seeds)
Contain calcium along with healthy fats and essential minerals.
Fish with Edible Bones (Sardines, Canned Salmon)
Calcium-rich due to the soft, edible bones found in these fish.
Beans & Legumes (Chickpeas, White Beans, Lentils)
Provide a plant-based calcium boost along with fiber and protein.
Fortified Cereals (Breakfast Cereals, Oats)
Many cereals are fortified with calcium to support daily intake.
Oranges & Orange Juice (Fresh Oranges, Fortified Orange Juice)
Some juices are fortified with calcium, offering a citrus-flavored source.
Figs (Dried Figs, Fresh Figs)
Naturally high in calcium and fiber, supporting bone health.- Most abundant mineral in the body – About 99% of the body’s calcium is stored in bones and teeth, while the rest supports muscle function, nerve signaling, and blood clotting.
- Essential for muscle contractions – Calcium helps muscles contract, including the heart muscle, making it crucial for maintaining a steady heartbeat.
- Vitamin D boosts absorption – Without enough vitamin D, the body struggles to absorb calcium efficiently, which can lead to weak bones over time.
- Dairy isn’t the only source – While dairy is calcium-rich, leafy greens, nuts, seeds, and fortified foods can also provide this essential mineral.
- Your bones act as a calcium bank – If dietary intake is low, the body pulls calcium from bones to maintain vital functions, which can weaken them over time.
- Too much calcium can be harmful – Excess calcium intake, especially from supplements, can lead to kidney stones and interfere with the absorption of other minerals like iron and zinc.
- Bone mass peaks in early adulthood – Most people reach their peak bone density around their late 20s, making early-life calcium intake crucial for strong bones later on.
- Calcium plays a role in blood clotting – Without calcium, clots wouldn’t form properly, which could lead to excessive bleeding from even minor injuries.
- Acidic foods may help absorption – Some acidic foods, like citrus fruits and vinegar, can improve calcium absorption from plant-based sources.
- Calcium-rich diets may lower blood pressure – Studies suggest that getting enough calcium, especially from food sources, can help support healthy blood pressure levels.
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