Why Body Need Calcium for Bone and Heart Health

Posted on: Jun 6, 2025 | 3 mins | Written by: HDFC ERGO Team

Why Body Need Calcium for Bone and Heart Health

Calcium is a vital mineral essential in several physiological functions within the human body. While most people limit calcium to maintaining bone and teeth health, its benefits extend far beyond that. Calcium supports muscle and nerve function, blood clotting, and heart health.

Understanding why body need calcium, how much you require, its benefits, and where to get it from can help you make informed choices for a healthier, more balanced lifestyle.

Why Your Body Needs Calcium: Key Health Benefits

From building strong bones to supporting vital body functions, calcium plays a key role in overall health. Let's discuss why body need calcium:

• Builds and maintains strong bones and teeth

Calcium gives structure and strength to bones and teeth. About 99% of the body's calcium is stored in these areas. It's especially important to maintain bone health and prevent bone loss during childhood, teenage years, and older years.

• Supports muscle function

Muscles need calcium to contract and relax properly. Without enough calcium, muscle cramps or weakness may occur.

• Helps send messages through the nerves

Calcium helps the nervous system carry signals between the brain and the rest of the body, allowing for smooth coordination and movement.

• Keeps your heartbeat steady

Calcium plays a role in helping the heart muscles contract and relax normally, which keeps your heartbeat regular.

• Aids in blood clotting

Whenever you get a cut or wound, calcium helps your blood clot to stop the bleeding. This is a natural part of the healing process.

• Helps prevent osteoporosis

As people age, bones can become thin and brittle. Sufficient calcium intake throughout life, along with vitamin D, helps reduce the risk of developing osteoporosis—a condition where bones weaken and break easily.

How Much Calcium Do You Need?

Calcium is essential at every stage of life, but the amount your body needs depends on your age, sex, and lifestyle. Meeting your daily calcium requirement helps maintain bone strength, supports nerve and muscle function, and reduces the risk of bone-related conditions.

Below is a detailed table of recommended daily calcium intake:

Age Group	Recommended Calcium Intake
Infants (0 - 6 months)	200 mg/day
Infants (7 - 12 months)	260 mg/day
Children (1 - 3 years)	700 mg/day
Children (4 - 8 years)	1000 mg/day
Children (9 - 13 years)	1300 mg/day
Teens (14 - 18 years)	1300 mg/day
Teens (19 - 50 years)	1000 mg/day
Men ( 51 - 70 years)	1000 mg/day
Women (51 - 70 years)	1200 mg/day
Adults (71+ years)	1200 mg/day
Pregnant and breastfeeding female	1000 - 1300 mg/day

Key Points To Remember

• Teenagers and older adults need more calcium due to rapid bone growth (in teens) and bone loss (in older adults).

• Women over 50 need higher calcium to protect against post-menopausal bone loss.

• Pregnant and breastfeeding women need enough calcium to support their bodies and the baby's development.

Calcium Food Sources

Including calcium-rich foods in your diet is essential to meet your daily requirements:

• Dairy Products

Dairy products like milk, paneer, curd, and buttermilk are among the most accessible sources of calcium. These foods are essential to the diet, especially for maintaining bone health.

• Green Leafy Vegetables

Leafy greens are not only rich in calcium but also contain other important nutrients that support bone health, such as magnesium and vitamin K. However, some greens, like spinach, also contain oxalates, which can slightly reduce calcium absorption.

• Millets and Grains

Whole grains like ragi are traditional staples in many Indian diets and are packed with calcium. These grains are often used in various forms, from flour to porridge, making them easy to incorporate into daily meals.

• Nuts and Seeds

Nuts and seeds, especially sesame and almonds, are great plant-based sources of calcium. They also provide healthy fats, protein, and other nutrients that support overall health. These are excellent choices for those looking to boost their calcium intake without relying on dairy.

• Legumes and Pulses

Legumes and pulses are staple foods in India and are good sources of calcium. They are not only rich in plant-based proteins but also contain a significant amount of calcium. For example, soybeans and rajma are especially good, and they are also rich in other nutrients that promote bone health, like magnesium and iron.

• Fruits

While fruits generally don't have as much calcium as other food groups, certain fruits like oranges and dried figs still provide a decent amount. These fruits also offer the added benefit of vitamin C, which helps with better calcium absorption.

• Seafood

Certain types of seafood, especially sardines, are rich in calcium because they contain edible bones, which are packed with the mineral. These foods provide calcium in a highly absorbable form, making them an excellent choice for boosting intake.

Conclusion

Getting the right amount of calcium is important for keeping your bones strong and your body working. Too much, especially from supplements, can cause problems like kidney stones or heart issues. It's best to get calcium from natural food sources whenever possible.

As part of staying healthy, it also makes sense to be financially prepared for medical needs. Checking out health insurance online is a simple and smart way to find a plan that covers regular checkups, tests, and nutrition advice, helping you take better care of your health.

Disclaimer: The above information is for illustrative purposes only. For more details, please refer to the policy wordings and prospectus before concluding the sales.

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