Why is calcium so important to your bone structire?

Calcium is a vital mineral for human health, and it plays an especially important role in bone structure. Calcium makes up about 1-2% of our total body weight, and about 99% of that calcium is stored in our bones and teeth.

Here are some of the ways that calcium contributes to bone structure and health:

* It helps to form and maintain the mineral matrix of bone. The mineral matrix of bone is made up of calcium and phosphate ions. These ions are arranged in a regular, crystalline structure that gives bone its strength and hardness.

* Calcium helps to regulate bone growth and remodeling. During childhood and adolescence, calcium is essential for the growth of new bone tissue. In adults, calcium helps to maintain bone density and prevent bone loss.

* Calcium helps to prevent bone fractures. Calcium can help to make bones more resistant to fracture by increasing their strength and density. This is especially important for older adults, who are at an increased risk for osteoporosis and other bone-related problems.

In addition to its role in bone structure and health, calcium is also important for many other bodily functions, including muscle contraction, nerve transmission, and blood clotting. Getting enough calcium in your diet is essential for overall health and well-being.

Recommended calcium intake:

The recommended daily intake of calcium varies depending on age and gender. For children and adolescents, the recommended daily intake is 1,300 mg. For adults aged 19-50, the recommended daily intake is 1,000 mg. For adults aged 51 and older, the recommended daily intake is 1,200 mg.

Sources of calcium:

There are many good sources of calcium in the diet, including:

* Dairy products (such as milk, yogurt, and cheese)

* Green leafy vegetables (such as spinach, kale, and broccoli)

* Beans and legumes

* Nuts and seeds

* Whole grains

* Calcium-fortified foods (such as cereals, juices, and soy products)

If you are concerned about your calcium intake, talk to your doctor or a registered dietitian. They can help you to develop a diet that meets your individual needs.