Calcium is one of the best minerals for your body, health experts say. Not only will you strengthen your bones, but you’ll also protect yourself from osteoporosis, high blood pressure and possibly even colorectal cancer. Some recent studies even suggest that adding calcium rich foods to your diet will help with weight loss management. The good news is that this chemical element can be found in a number of delicious foods, although the bad news may be that absorption is not always as easy as simply digesting.
So where can you find calcium? Most people instinctively think of milk, cheese and yogurt, as dairy products are the most significant source for this essential mineral. The good thing about deriving your calcium intake from milk is that milk also contains phosphorus, magnesium and vitamin D, which help the body absorb and use the mineral more effectively. What you may not realize is that you can also get this essential chemical element from leafy greens, such as broccoli, collards, kale, mustard greens, bok choy and turnip greens. Salmon, sardines, shellfish, almonds, Brazil nuts, fortified soy milk and baked beans are other sources, although you may need to eat a lot to get the kind of levels dairy products contain. A calcium supplement may be taken daily or a few Tums may do the trick. Sometimes, orange juice or bread may have certain calcium levels to help those who are lactose intolerant achieve their daily recommended value.
Healthy calcium levels range depending on age and needs. Babies six months and under need just 210mg or 270mg of calcium for six to twelve months. From one to three years old, the child will then take in 500mg; from four to eight, 800 mg; from nine to eighteen 1300mg; from nineteen to fifty 1,000mg and from 51+ 1,200. Our bones naturally undergo a process of bone breakdown and bone formation. During our childhood, there is more formation so we need less. These processes even-out in our middle years. As we age, there is more bone loss, which is why we need to be more conscientious about our calcium intake in post-menopausal and retirement years.
You should know that there is also a dark side to calcium. If you are taking an increased amount of the mineral for a long period of time, then you may have an increased risk of kidney stones. Also, one can certainly ingest too much dairy, as the saturated fat tends to be higher in some of these products. By contrast, if you do not receive enough, then you will be at risk for osteoporosis, which is the loss of bone density, and that can be crippling. Hypertension and other disorders have also been linked to calcium deficiency.
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