Are You Getting Enough Calcium?

Calcium is vital to healthy teeth and bones, and to preventing such complications as osteoporosis. Nutritionists recommend that women aged from 11 to 18 consume no less than 800 mg of calcium every day, and that those aged 19 and older get at least 700 mg of calcium every day.

Why You Need Calcium

Calcium is the most abundant mineral in the human body , and it accounts for from 1.5 to 2% of the average person's total body weight. The vast majority of calcium in the body, a full 99%, is concentrated in the bones and the teeth, with the remaining 1% distributed throughout the bloodstream, muscles and other body tissues. It is crucial that the supply of calcium in body have a steady amount to draw from at all times.

Milk is the single most important calcium food sources . In addition, milk contains significant amounts of phosphorus, magnesium and potassium which help the body absorb and more readily use the calcium in the diet. Besides that, milk contains vitamin D which is also vital for the utilization of dietary calcium.

Milk In A Healthy Diet

Milk and dairy products have more concentrated levels of calcium 700-800 mg. The calcium food sources which equal as a single glass of skim milk is by eating three servings of spinach, nine boiled eggs, five large servings of broccoli or 20 servings of lettuce.

Nutritionists recommend that adults drink three and a half glasses of milk every day in order to get the amount of calcium they need in their diet.

Cut The Fat

Of course getting the calcium food sources you need is important, but so is cutting the fat in the diet. A high fat diet has been implicated in obesity, diabetes, heart disease and other serious medical conditions, so it is important to avoid fat while getting the calcium you need. That is why it is so important to seek out low fat and nonfat dairy products whenever you can. Doing so will allow you to get all the calcium you need without consuming more fat than you need.

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Calcium Food Sources

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Are You Getting Enough Calcium?

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