Calcium is one of the most important parts of our diet because it is the main component of our bones and teeth. It also helps regulate muscle and nerve functions, blood vessel dilation and contraction, and ensures normal blood clotting. About 99% of calcium is stored in our bones and teeth, and the other 1% is present in blood and muscle tissue. As we get older, the important of calcium in our diet increases. This is because at the ages of 30-35 the body can no longer store calcium in the bones. Basically, you need to consume as much calcium as you can in your younger years in order to “save up” for remodeling your bones later in life. If you do not have enough calcium when you are older, your bone density will decrease substantially. This can lead to osteoporosis and easy bone breakage which can take a very long time to heal.

Here are three easy ways to ensure you are getting enough calcium.

1. Take a supplement: Calcium supplements are a great option, especially for those who are lactose intolerant.

2. Drink Milk: Milk is one of the best sources of calcium-experts say the average person should be drinking about 3 glasses a day. There are also other alternatives such as rice milk or soy milk.

3. Eat a balanced diet. Foods like spinach and kale contain both Vitamin D and calcium. Vitamin D helps aid in the absorption of calcium into the body, so it is a good idea to eat foods rich in both.

While both males and females need to incorporate calcium into their diet, females are most at risk for being calcium deficient and getting osteoporosis when they are older. Other life factors that can lead to low calcium in the body is drinking alcohol, smoking, not exercising on a regular basis, and using certain medications.