Calcium is essential for overall health, impacting bone strength, heart rhythm, and mental clarity.
Recommended daily calcium intake varies by age and gender, ranging from 1,000 to 3,000 mg.
Dairy products such as milk, yogurt, and cheese are among the top sources of calcium, providing approximately 300 mg per serving.
Dark leafy greens, seeds, beans, and tofu are excellent non-dairy sources of calcium, with spinach and poppy seeds offering significant amounts.
Canned sardines and salmon are rich in calcium due to their edible bones, with sardines providing about 450 mg per can.
Vitamin D is crucial for calcium absorption, with sun exposure being the primary source of this vitamin.
Excessive calcium intake can lead to health issues, including kidney stones and cardiovascular problems, highlighting the importance of moderation.