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Calcium And Bone, Teeth, Nerve, and Muscle Health

By | October 2nd, 2012 | Modified - April 4th, 2019
Calcium Alkalizes, Supports Bones, Teeth, And Gums
Calcium Alkalizes, Supports Bones, Teeth, And Gums

Bones | Calcium | Vitamin D

Calcium is needed to grow bones and teeth, and to maintain their density and to keep them strong. General recommended minimum daily allowances of calcium are:

  • Adolescent males and females: 1300mg daily
  • Adult males and females: 1000mg daily
  • Women between 51 -70 years: 1200mg daily
  • Men and women 71+ years: 1200mg daily
  • Pregnant and lactating women between 14-18 years: 1300mg

Adequate amounts of vitamin D is needed by the body in order to maximize the absorption of the calcium into the bloodstream. Calcium is absorbed two ways. It is absorbed passively through the intestinal wall by diffusing through the spaces between cells. It is also absorbed actively through intestinal cells by binding to a transport protein known as calbindin, which is dependent on vitamin D.

The recommended daily allowance of vitamin D has been in flux as new evidence supports that vitamin D is involved in more bodily functions than previously thought. You can find daily recommended allowances of 400 IUs and 600 IUs, but new evidence of vitamin D’s increased role in cell functioning has many scientists supporting recommended daily allowances of 2000 IUs of vitamin D daily.

Proper levels of calcium in the blood is essential for proper electrical conductivity in the nerves. Calcium is in charge of the gated channels that release potassium and sodium to facilitate nerve impulses. Nerve impulses trigger muscle contractions and movement by a process called the “sliding filament model” which is dependent on calcium in the muscle cells.

Calcium Sources

Many people think that we must drink cows milk to get our recommended daily allowance of calcium. This is not true. We are the only species that drinks or is dependent on another species milk to get its needed calcium. The body absorbs calcium from plant foods like figs and amaranth greens better than milk and other dairy products.

Around 30% of calcium from dairy is absorbed by the body, and 45 -60% of calcium is absorbed by the body from plant based foods. We are able to get our recommended daily allowance of calcium from vegetable sources:

Food Serving Calcium
Figs 1 cup 300mg
Sesame seeds 1oz (28g) 273mg
Amaranth greens (cooked) 1 cup 276mg
Turnip Greens (cooked) 1 cup 249mg
Brazil Nuts 1 cup 213mg
Kale (cooked) 1 cup 179mg
Okra (cooked) 1 cup 177mg
Dates (pitted) 10 150mg
Dandelion greens (cooked) 1 cup 147mg
Tahini 2 Tbsp 130mg
Walnuts 1 cup 115mg
Purslane greens (cooked) 1 cup 90mg
Garbanzo beans 1 cup 80mg

References:
Dietary Supplement Fact Sheet: Calcium
Calcium and bones
Calcium and Cancer Prevention
Calcium
Muscle contraction
National Nutrient Database
Calcium in the Vegan Diet

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Alklaine Plant Based Diet

About Author:

Aqiyl Aniys is the author of the books Alkaline Herbal Medicine, Alkaline Plant Based Diet and the children's book, Faith and Justice eat an Alkaline Plant Based Diet." He received a certificate in plant-based nutrition from Cornell University, a BA in Organizational Behavior and Communications from NYU, worked as an elementary school teacher, and studied social work. He enjoys boxing, kick boxing, cycling, power walking, and basically anything challenging, and his alkaline plant-based diet supports all that he does. Learn more about transitioning to an alkaline vegan diet using the Dr. Sebi nutritional guide.

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