Calcium is the mineral that keeps us standing.

Calcium is the mineral which makes up the largest part of the human body. Most of it (99%) is found in the bones and teeth and the rest is found in blood, muscle and fluid between cells. It is extremely important that the level of calcium in the fluid surrounding cells and blood remain within a very narrow range. The body demands this level and when it is inadequate will remove calcium from bone. Maintaining adequate levels of calcium in the diet is critical in maintaining a healthy bone structure. Calcium also has other roles in the body but since the level of calcium to perform these roles will be maintained by removing calcium from bone, these are less critical in terms of healthy longevity. More details about calcium can be found here and here.

Several vitamins and minerals affect the retention of calcium. Vitamin D is required for optimal calcium absorption. Sodium in high doses can increase excretion of calcium as does a high consumption of protein. Phosphorus is suspected of increasing calcium excretion as well.

Recommended adequate intakes for adults over 51 is 1200 mg per day. Milk and dairy products are a good source of calcium but there are other good sources. These include seaweeds such as kelp, wakame and hijiki; nuts and seeds (like almonds and sesame); blackstrap molasses; beans; oranges; figs; quinoa; amaranth; collard greens; okra; rutabaga; broccoli; dandelion leaves; kale; and fortified products such as orange juice and soy milk.

Supplements containing forms of calcium are also effective sources and some foods, such as orange juice have been supplemented with calcium.

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