Calcium- Importance and How to Get It

Calcium is the main building block of our bones in our bodies and it also regulates and activates various muscle and cell functions. Obviously, it is crucial to get calcium in- this post is dedicated to inform you of three things: First, to educate you about what calcium does, second, to disclose which foods inhibit bodily absorption of calcium, and three, reveal which foods are the best sources of this important mineral.

 What does calcium do for athletes?

1. Composes bone and teeth
2. Regulates muscle contraction and relaxation (including your heart!)
3. Activates enzymes for metabolic processes
4. Helps with blood clotting
5. Aids in cell adhesion

(Herbert, V. (2012). Total Nutrition: The only guide you will ever need.)

If the body does not get enough calcium then it increases bone loss and it lowers its ability for muscle contraction- as a result, this will lead to fractures, or muscle injuries.


Foods that inhibit calcium absorption: Basically Foods that have large amounts of fiber

1. Sweet Potatoes
2. Spinach
3. Oatmeal
4. Corn
5. Carrots

 Once again- it is important to note that just because these foods inhibit calcium absorption does not mean that you should avoid them altogether. It simply means that if your diet is high in fiber and the above foods- you need to increase or add the foods that provide calcium so as to ensure that your body can absorb proper amounts of calcium. It takes about an hour for your body to be ready to absorb something else so at your next meal make sure you incorporate so calcium rich foods. Everything in balance/moderation- KEY TO DIET, TRAINING, AND LIFE

 Food sources rich in calcium:

1. Broccoli
2. Low fat milk
3. Low fat yogurt
4. Cottage Cheese
5. Salmon
6. Shrimp
7. Crab
8. Oysters
9. Oranges
10. Figs
11. Almonds
12. Garbanzo beans
13. Kale
14. Mustard Greens
15. Acorn Squash