Furthermore, if you are vegetarian, consume animal foods sparingly, or are allergic to dairy products, you may have lingering fears regarding getting enough of these essential nutrients. Calcium is an essential mineral. Calcium works with phosphorous for healthy bones and teeth and with magnesium for a healthy cardiovascular system. Calcium is important for good sleep, the body's ability to use iron, keeping a regular heartbeat, and helping in the transmission of nerve impulses.
Vitamin D is necessary for the absorption of calcium.
The best way to get enough is simply to spend time outdoors daily, year-round, with some of your skin exposed. Too much sun, however, will work against you, since a suntan stops the absorption of vitamin D. Calcium is present in many natural foods, especially dark leafy green vegetables such as spinach, kale, and mustard greens. Although calcium levels in the plant kingdom can sometimes seem low compared with levels in animal foods, people who don't consume meat or other animal products have much lower calcium needs than omnivores do. Plant-source calcium will usually be sufficient if protein and phosphorous consumption is not too high. Milk and milk products also provide calcium.