Milk Mustache?

If someone asks you “Why do we need calcium?” I bet you would say because calcium strengthens our bones and teeth.Well that is true; in fact 99% of the body’s calcium supply is stored in bones and teeth where it supports their structure.But did you know calcium plays a major role in cardiovascular health as well?We need calcium for blood clotting, nerve impulses, regular heart beats, intracellular signaling, hormone secretion, and muscle contractions.Calcium may also decrease the risk of developing colon cancer and may play a role in weight management.

So how much of this magic mineral does one need?

According to the Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies (formerly National Academy of Sciences), the Recommended Dietary Allowance (RDA) which is the average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals is stated below:

Recommended Dietary Allowances for Calcium

0-6 months 200 mg* (male and female)

7-12 months 260 mg* (male and female)

1-3 years 700 mg (male and female)

4-8 years 1,000 mg (male and female)

9-13 years 1,300 mg (male and female)

14-18 years 1,300 mg (male, female, pregnant, lactating)

19-51 years 1,000 mg (male, female, pregnant, lactating)

51-70 years 1,000 mg (male); 1,200 mg (female)

71+ years 1,200 mg (male and female)

* Adequate Intake (AI) : established when evidence is insufficient to develop an RDA and is set at a level assumed to ensure nutritional adequacy.

It is important to get the recommended amount of calcium at any age.Many people aren’t getting as much calcium as they need.Research shows that young boys are 32% and girls 56% more likely to experience bone fracture than children were 40 years ago.

Where can you find calcium?

Foods naturally rich in calcium: milk, yogurt, condensed and evaporated milk, some cheeses, firm tofu, canned sardines, canned salmon with bones

Calcium-fortified foods: soy milk, rice milk, orange juice, apple juice, breads

Other food sources of calcium: frozen yogurt, ice cream, cottage cheese, custard, flan, pudding, instant cocoa, corn tortillas, miso, cooked turnip greens and mustard greens, cooked spinach, cooked kale, cooked broccoli, cooked bok choy, white beans, baked beans, soybeans, refried beans, kidney beans, kelp, wakame seaweed, almonds, shrimp, cream of wheat, eggs, oatmeal, sour cream, figs

Calcium supplementsare another great way to boost calcium intake but food takes priority because the food item will supply the body with a wide variety of nutrients for overall health.For example many calcium-rich foods (dairy products) also provide the body with vitamin A and D, magnesium, phosphorus, zinc and protein whereas the supplement only provides the body with calcium.

Antacids also provide the body with calcium.Always consult your doctor before taking any medication or supplement.

So aim for 3-4 servings of calcium-rich foods each day and you will be well on your way to living that healthy life you so deserve!!