Calcium: health benefits, foods and deficiency

Calcium is essential for maintaining healthy bones and teeth, as well as for muscle function, nerve transmission, and hormone formation. While cow's milk and dairy products are often associated with calcium intake, there are plenty of plant-based sources of calcium that can meet your daily needs. Signs of calcium deficiency include muscle spasms, fatigue, and brittle nails, and prolonged lack of calcium can lead to serious conditions like rickets in children and osteoporosis in adults.

To ensure proper absorption of calcium, it is important to also get enough vitamin D, which can be obtained through sunlight exposure or supplements. A varied vegan diet rich in calcium-set tofu, fortified plant-based milks, leafy greens, and nuts and seeds can provide all the calcium you need for optimal bone health. In addition to a healthy diet, regular weight-bearing exercise and avoiding smoking and excessive alcohol can further protect your bones.