There are several long-term benefits of getting enough calcium, such as strengthening your bones, reducing blood pressure and minimizing your risk of certain cancers. And, people with higher calcium intakes generally weigh less and have less body fat than people with lower calcium intakes. There is also scientific evidence that people with high blood pressure can reduce their blood pressure by eating a diet high in fruits, vegetables and low-fat dairy products, also know as the DASH diet.

Calcium is best known as the major mineral responsible for building strong bones, especially during childhood and young adult years, but it is also used by the body for other purposes. When you don’t consume enough calcium, your body starts to take it from your bones for other jobs, such as muscle contractions, blood clotting and proper nerve functioning. This removal of calcium from the bones to other parts of the body leaves your bones weak and fragile. If this continues over time, you could develop osteoporosis.

Contrary to popular belief, osteoporosis is not a natural part of aging and is preventable in most people. Yet, calcium is one of the nutrients most likely to be lacking in the American diet. According to government statistics, nine out of ten women and seven out of ten men fall short of calcium recommendations. Keeping your bones healthy and strong is a lifelong task that requires a balance of healthy foods, such calcium-rich dairy foods, and weight-bearing activities, such as walking or strength training.

Calculate your calcium intake to determine if you’re getting enough calcium in your diet with the Calcium Quiz. This tool will evaluate your intake of calcium-rich foods to determine if you need more calcium. It will also offer suggestions for how to improve your calcium intake and help you set goals to reach your daily calcium needs.

Also, check out our article on preventing osteoporosis to learn more about the importance of calcium!

This blog posting is part of the Meals Matter Nutrition and Fitness Challenge. Return to Nutrition and Fitness Challenge.