Truly Priceless Minerals – Calcium

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There are roughly 4,700 know minerals. Of those, there are 15ish that are vital to mammals. These can be broken down into trace minerals and major minerals.

Trace Minerals: iron, zinc, copper, selenium, iodine, fluorine and chromium.
Major Minerals: sodium, potassium, calcium, phosphorus, magnesium, manganese, sulphur, cobolt and chlorine.

The mineral Calcium is the most common mineral in your body and is one we all know. Mainly thanks to milk advertisements.

Calcium plays a major role in our systems. Here are some of its functions.

  • Rids our bodies of free radical, acting as an antioxidant.
  • Plays a role in cell signaling
  • Assists our immune cells
  • keeps bones healthy
  • Helps keep blood pressure low
  • Assists in keeping weight under control

Our body can’t produce Calcium on its own, so where do we find this precious mineral?

Here are a list of foods that are high in calcium.

• Lowfat Milk: 1 cup = 299 mg
• Spinach 1 cup = 291 mg
• Kale 1 cup = 179 mg
• Okra/Collards 1 cup = 357 mg
• Soy beans 1 cup = 176 mg
• Orange Juice 1cup = 300 mg

As you can see, dairy isn’t the only source of calcium, so don’t rely on it exclusively for Calcium consumption. I am not a huge fan of milk or dairy products as a large part of ones diet. But that’s another blog.

• Adult men need about 1,000 mg per day
• Adult women need about 1,200 mg per day
• Teenagers need about 1,300 mg per day

So what happens when you don’t get enough Calcium?

Low bone mineral density

These are serious problems so it’s best to make sure you get enough Calcium in your diet. As is true with most of the vitamins and minerals we need, if you eat a well-rounded diet and get the recommend servings of fruits and vegetables you will probably be fine. Make sure you mix your diet up some since just eating one or two types of veggies will leave you deficient in some areas.

For more information on weight loss and fitness, go to If the info isn’t there, hit the contact button and send us an email.

As always, your comments and questions are encouraged.

Eric Soderlund
TruChoice Fitness & Nutrition

Fitness From The Inside Out


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