Reading nutrition labels can improve your overall health. Here's why.
The first thing you'll find on the label is the serving size, followed by its number of calories and then the nutrients contained therein.
calcium
In general, Schmidt says it's best to pay attention to the presence of nutrients you know are good for you in each food such as vitamins A, B, C, D, E and K, plus minerals like <anchor>calcium</anchor>, magnesium, iron and potassium. She says it's also good to look at the total amount of dietary fiber included in each food and to avoid or minimize eating items that have a lot of added sugars, trans fat, saturated fat and sodium.
Calcium: What it does for the body and how to get enough a day
Calcium: What it does for the body and how to get enough a day

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Nutrition

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# Your body needs calcium. Here's how to vary your diet to make sure you're getting enough

Delaney Nothaft

Special to USA TODAY

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Calcium is a [mineral](/story/life/health-wellness/2023/05/02/what-do-minerals-do-for-the-body-magnesium-iron-zinc-and-our-health/11759181002/), and minerals play a key role in functions all around the body. Dr. Pedro R. Rodriguez Guggiari, an internal medicine specialist and Chief of Staff at Banner Del E. Webb Medical Center in Sun City West, Arizona, says, “Minerals help in a variety of ways: like iodine for thyroid (energy and stamina); calcium fluoride for bone and tooth health; [iron for blood cell formation](/story/life/health-wellness/2023/05/04/what-foods-have-iron-anemia-signs-deficiency-explained/70183581007/) and to prevent anemia; [magnesium](/story/life/health-wellness/2023/03/30/does-magnesium-help-you-sleep/11561267002/) and potassium for muscular function and structural tissues.”

You may have heard that calcium is important for bone health – and it is! But it does so much more.

## What are the benefits of calcium?

Dr. Travis Nemkov, assistant research professor in biochemistry and molecular genetics at the University of Colorado Anschutz Medical Campus, says that calcium supports various bodily functions, including:

- The formation and maintenance of bones and teeth
- Muscle function
- Nerve signaling
- Blood vessel function
- Blood clotting
- Hormone production
- Enzyme function

## What happens if you don't get enough calcium? Or too much?

The amount of essential minerals, also known as [electrolytes](/story/life/health-wellness/2023/03/14/vitamin-water-good-you-pros-and-cons-explained-experts/11468717002/), is tightly regulated by the body – but it can sometimes get out of whack due to nutritional deficiencies or illnesses. Nemkov says, “Low calcium levels can lead to weakened bones, osteoporosis and dental problems. High calcium levels, though rare, can cause kidney stones, impaired kidney function, and in extreme cases, heart and brain dysfunction.”

## What food is highest in calcium?

Nemkov says adults typically needed around 1,000-1,200 mg of calcium daily or up to 1,300 if they are pregnant or lactating.

Citing the [NIH](https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/), Nemkov says a few good sources of calcium include:

- Dairy products (like milk, yogurt, and [cheese](/story/life/food-dining/2023/01/20/what-is-the-healthiest-low-calorie-cheese/10441811002/))
- Leafy greens (like spinach or [kale](/story/life/health-wellness/2023/03/27/what-vitamin-k-benefits-body-who-needs-it-k-2-explained/11548498002/))
- Fortified plant-based milk (like almond milk)
- Fish like salmon or sardines

The key to getting enough daily calcium is to have a [balanced diet](/story/life/health-wellness/2022/04/21/salt-sodium-how-much-too-much-your-food/7383952001/). For [reference](https://fdc.nal.usda.gov/fdc-app.html#/food-details/746778/nutrients), a cup of spinach has 67 mg of calcium, one cup of 1% milk has 305 mg of calcium, and 1 container (170 grams) of yogurt contains 187 mg of calcium.) You would have to sprinkle good sources of calcium in with every meal to meet that 1,000 mg recommended amount. The good news is that one scoop of ice cream has 84 mg of calcium!

Sometimes, it can be hard to get enough calcium through diet alone. Supplementation may be an option, especially for those with [osteoporosis](https://www.niams.nih.gov/health-topics/osteoporosis#:~:text=Osteoporosis%20is%20a%20bone%20disease,of%20fractures%20(broken%20bones).) (weakening of the bones.) Your doctor can help you determine if supplementation is right for you.

## Read more about vitamins, your health here:

**What is the healthiest cheese?** [Here are some low-sodium, low-calorie and low-fat options.](/story/life/food-dining/2023/01/20/what-is-the-healthiest-low-calorie-cheese/10441811002/)

**What is vitamin K?** [Here's how it benefits you and how to know if you're having enough.](/story/life/health-wellness/2023/03/27/what-vitamin-k-benefits-body-who-needs-it-k-2-explained/11548498002/)

**How to start eating healthy** [Experts say you should start small, keep it simple](/story/life/health-wellness/2023/04/28/how-eat-healthy-tips-healthiest-foods-and-unhealthy-ones-avoid/11758541002/)

**What is the healthiest rice?** [Here's the problem with that question, a nutrition scientist says.](/story/life/2023/04/09/what-is-the-healthiest-rice/11615353002/)

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