Illustration by Joella Almeida
Written by Claudina Covarrubias, registered nutritionist
Calcium is the most abundant mineral in the body, it is vital for strong bones and teeth, but it goes beyond that. This mineral also helps the body maintain healthy blood vessels, regulate blood pressure, and even prevent insulin resistance (which could lead to Type 2 diabetes).
HOW MUCH CALCIUM DO I NEED?
Teens should consume 1,300 mg. of calcium per day while adults should consume about 1,000 mg.
The main calcium contenders are milk, yogurt, and cheese, but dairy shouldn’t be the only dietary pit stop to fill up on this nutrient. So either you have an allergy, are vegan or just decided to cut dairy from your diet, they are still tons of sources that can provide the amount you need!. Just remember to try and pair non-dairy sources of calcium with vitamin D since body needs vitamin D to help absorb it!
WHERE DO I GET IT FROM?
The plant foods highest in calcium are leafy greens like spinach, kale, and turnip greens. However, the food industry fortifies many staple foods with calcium –including orange juice, soy milk, tofu, and breakfast cereals. This helps ensure that we all get enough.
Here’s a list of foods and beverages filled with calcium:
Source: "Canadian Nutrient File 2015