Calcium is a nutrient that has many uses in our bodies. The most prominent of these is it helps our bodies maintain strong and healthy bones. Everybody needs calcium regardless of age, gender or race. Insufficient intake of calcium can result to serious health problems later. Osteoporosis is one of the examples. It is a condition where the bones loses mass and density. As a result, the bones become weak and therefore more prone to fractures.
Two other nutrients worth mentioning are vitamins D and K. Vitamin D helps absorb calcium while vitamin K directs calcium to our skeletons.
Our bodies get calcium from the food we eat. However, if it is not getting enough calcium from what we eat or drink, our bodies will get the calcium that is stored in our bones. This is where problems arise. Eating right is the only way to supply the body’s need for calcium. It can be a real help if we know which foods are rich in calcium.
But before we go on a calcium hunt, let us first find out how much calcium our bodies require. After all, too much of a good thing is not good at all.
At different stages in life, we need different amounts of calcium. These stages are divided according to our age. Here is a simple guide when considering calcium in your diet.
0-6 months --------- 210 mg / day
7-12 months ------- 270 mg/ day
1-3 years -----------500 mg / day
4-8 years ---------- 800 mg/ day
9-18 years -------- 1,300 mg / day
19-50 years ------- 1,000 mg / day
50+ years --------- 1,200 mg/ day
Easy ways to get it into our diet
Here are some easy ways of getting calcium into your body. The rule of thumb is still to eat healthy varied diet.
1. Dairy. These include milk, cheese, yogurt, and other milk based product. However, for people who are lactose intolerant this may not be the right option.
2. Green leafy vegetables, soya milk or tofu. These are good source of calcium. Either incorporate them in your cooking or eat them as salads. If you are the type that doesn’t like to eat veggies, a cookbook may prove useful.
3. Sea foods. Fish and other marine products are also rich in calcium. If canned fish such as tuna or salmon is your choice, don’t forget to read the label as some ingredients may not be suitable for you. Some canned products may have high salt content.
4. Nuts and Fruits. These can take the place of your usual caffeine loaded snack. Besides, caffeine depletes our bodies of calcium. Aside from dozens of benefits from eating nuts and fruits, they have significant levels of calcium which when incorporated into our regular diet, can be a big help in our calcium requirement.
An important note to remember; if you have other medical conditions make it a point to consult a health professional before changing your diet.
Two other nutrients worth mentioning are vitamins D and K. Vitamin D helps absorb calcium while vitamin K directs calcium to our skeletons.
Our bodies get calcium from the food we eat. However, if it is not getting enough calcium from what we eat or drink, our bodies will get the calcium that is stored in our bones. This is where problems arise. Eating right is the only way to supply the body’s need for calcium. It can be a real help if we know which foods are rich in calcium.
But before we go on a calcium hunt, let us first find out how much calcium our bodies require. After all, too much of a good thing is not good at all.
At different stages in life, we need different amounts of calcium. These stages are divided according to our age. Here is a simple guide when considering calcium in your diet.
0-6 months --------- 210 mg / day
7-12 months ------- 270 mg/ day
1-3 years -----------500 mg / day
4-8 years ---------- 800 mg/ day
9-18 years -------- 1,300 mg / day
19-50 years ------- 1,000 mg / day
50+ years --------- 1,200 mg/ day
Easy ways to get it into our diet
Here are some easy ways of getting calcium into your body. The rule of thumb is still to eat healthy varied diet.
1. Dairy. These include milk, cheese, yogurt, and other milk based product. However, for people who are lactose intolerant this may not be the right option.
2. Green leafy vegetables, soya milk or tofu. These are good source of calcium. Either incorporate them in your cooking or eat them as salads. If you are the type that doesn’t like to eat veggies, a cookbook may prove useful.
3. Sea foods. Fish and other marine products are also rich in calcium. If canned fish such as tuna or salmon is your choice, don’t forget to read the label as some ingredients may not be suitable for you. Some canned products may have high salt content.
4. Nuts and Fruits. These can take the place of your usual caffeine loaded snack. Besides, caffeine depletes our bodies of calcium. Aside from dozens of benefits from eating nuts and fruits, they have significant levels of calcium which when incorporated into our regular diet, can be a big help in our calcium requirement.
An important note to remember; if you have other medical conditions make it a point to consult a health professional before changing your diet.
