There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.
CALCIUM
Macromineral
Best plant food sources
Fruits: fortified orange juice
Vegetables: bok choy, broccoli, Chinese cabbage, dark leafy greens, mustard greens, kale, spinach, rhubarb, seaweed
Nuts/seeds: almonds, sesame
Legumes: legumes, fortified tofu, fortified soy milk, soy
Function in the body
Maintains healthy bones and teeth
Aids muscle function/contraction
Supports nerve functioning
Needed for hormone secretion
Supports blood clotting, blood vessel contraction and dilation
Helps with blood pressure regulation
Supports immune system
Activates and regulates enzymes
Enhances glycogen metabolism
Health benefits
Reduces risk of osteoporosis
Decreased risk of cancer of the colon and rectum
Lowers risk of cardiovascular disease
Lowers risk of high blood pressure and hypertension
May help with weight management
Symptoms of deficiency
Brittle bones
Unhealthy teeth
Muscle spasms
Numbness and tingling in the fingers
Lethargy
Poor appetite
Groups at risk for being deficient
Postmenopausal women due to decrease in estrogen
Amenorrhoeic women and female athletes
People that are lactose intolerant
Vegetarians and vegans
Excess intake
Some risk for kidney and gall stone formation
Increased risk of heart disease
May increase risk of prostate cancer