In our continuing series, today I want to talk about calcium. Let’s begin, though, by talking about milk! Though milk may look great as a mustache, it offers many health benefits beyond the creation of mock facial hair. It’s probably no surprise to most people that milk is a fantastic source of calcium. This is a vital mineral, yet only 21% of us actually get our daily dosage!
Adequate calcium is critical for building and maintaining strong bones, where 99% of the mineral is found in the body. Some other great benefits of getting your daily recommended amounts of calcium include lowering blood pressure, soothing the symptoms of premenstrual syndrome (PMS), and reducing your overall risk of colon cancer.
One of the most common questions about calcium is, “How much do I need?” Below are the recommendationsfrom the National Academy of Sciences, broken out by age.
Children Age 1-3: 500 mg per day
Children Age 4-8: 800 mg per day
Children Age 9-18: 1,300 mg per day
Adults Age 19-50: 1,000 mg per day
Adults 51+: 1,200 mg per day
So Beyond Milk, Where Can I Find Calcium?
Calcium is most commonly found in dairy products such as milk, cheese and yogurt. However, the soft bones of fish, as with sardines, pilchards and tinned salmon, are also good sources. You can also find calcium in Soy products, such as tofu, as well as sesame seeds, nuts, white bread, dried fruit, pulses and green leafy vegetables. Okra and curly kale are also rich vegetable sources of calcium. Soya milk alternatives, bottled water, breakfast cereals and orange juice are also fortified with extra calcium.
Another great source is supplements. When taking calcium supplements, it is generally suggested to divide the doses during the day so that no more than 500 mg are taken at a time because it is thought that your body cannot absorb more than this. It is also best to take calcium, particularly calcium carbonate, with a meal. Keep in mind for optimal calcium absorption vitamin D should be present. Similarly, there are optimal ratios of phosphorus to the amount of calcium consumed that permit calcium to be more completely utilized
Why Do I Need Calcium?
A lack of calcium can mean more than weak bones. Key organs and bodily functions, like your heart and metabolism, need calcium to operate at their best. The main symptom of calcium deficiency is tetany, which involves sensations of numbness and tingling around the mouth and fingertips and painful aches and spasms of the muscles throughout the body.
And that wraps up this portion of our vitamin series! Do you find it hard to get enough calcium in your daily diet? What calcium-packed foods are your favorites? I’ll admit mine: I’m a cottage cheese fanatic. With peaches? Yes! Pineapple? Love it! I always keep a container of 1% cottage cheese in my fridge for an instant snack.
Drop me a note and share your favorite calcium-rich foods!
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