Most of the calcium in the body is found in bones. Gives strength and structure to bones. Trace amounts of calcium are dissolved in the blood and play an important role in the healthy functioning of the heart, muscles, blood and nerves. When you don't get enough calcium, your body pulls it out of your bones and into your bloodstream. And if this goes on for too long, it can weaken your bones and lead to osteoporosis. Daily Calcium Needs – Our bones reach peak density (peak bone mass) by our early twenties. Women need more calcium during menopause because of the rapid loss of bone mass. Calcium intake should be maintained at higher levels in the elderly because calcium is not absorbed efficiently from the intestine and more can be lost through the kidneys.
Daily Recommendations for Adequate Calcium
Adults and adolescents = 1000 mg
Teens, women over 50, men over 70 = 1300 mg
Children under 9 and her children 1 year and older = 500-800 mg
You'll be amazed at how many different foods you can incorporate into your diet to help you reach your recommended daily amount of calcium. This is the best. Milk – The food that tops the list of high-calcium foods is milk, especially milk. That's because one glass of fat-free or low-fat milk provides 30% of your daily calcium needs.
Sauce:
International Osteoporosis Foundation
Yogurt – A healthy alternative to milk is dairy products, especially yogurt. The culturing process makes yogurt more digestible than milk. In addition, yogurt cultivation enhances the absorption of calcium and B vitamins. Eight ounces of yogurt puts more calcium into the body than the same amount of milk. Not only is plain yogurt rich in calcium, but it also contains about 10–14 grams of protein per 8 ounces (20% of most people's daily protein needs).
Sauce:
International Osteoporosis Foundation
However, vegetables such as spinach, beets, and carrots are high in exilic acid. Oxalate also inhibits calcium absorption and reduce its bioavailability. Therefore, the best way to consume these foods is to boil them and discard the water.
Fruits, Nuts, Seeds – People who are intolerant or intolerant of milk and dairy products should consume more of other calcium-rich foods. For example, eat more almonds, dried figs, and dried apricots. Two dried figs provide 65 mg of calcium. Here is a table of calcium content in fruits (fresh, dried, juice). Nuts and seeds are rich in magnesium, which helps the body absorb and store calcium. Almonds and cashews are especially rich in magnesium.
Seafood – In addition to calcium, seafood is a good source of iodine, vitamin K, B vitamins, magnesium and iron. Both vitamin K and magnesium help absorb calcium and increase its bioavailability.
Seaweed kelp can be used as a substitute for salt or as a powdered spice. Rich in calcium and iodine, it acts as a natural softener when added to beans and stews. Seaweeds such as kelp and wakame can be used in soups.
Limit foods that deplete your body's calcium stores.
Avoid eating the following foods:
Soft drinks include phosphoric acid, which is known to enhance urinary calcium excretion.
Caffeine - For every 100 mg of caffeine consumed, your bones lose 6 mg of calcium.
Alcohol reduces calcium absorption and alters the calcium equilibrium in your body.
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