Every day we need calcium to enter our body. As well as being a fundamental mineral for bone strength, our body uses it for the proper functioning of the heart, blood, muscles and nerves. Without the necessary amount of calcium intake, our body will suck it from the bones, where it is stored. This, in turn, can lead to their weakening and easier trauma.
It is estimated that 55% of men and 78% of women over the age of 20 in the US do not get enough calcium in their daily diet. It is important to note that the human body cannot produce the mineral on its own, so it is especially important to consume foods that have calcium.
The recommended amounts of calcium for adults are:
- For women between 25-50 years of age and menopausal women undergoing hormone replacement therapy: 1, 000-1, 200 mg of calcium per day. 1, 500 milligrams of calcium per day is recommended for pregnant or lactating women;
- For women in menopause, but under the age of 65 without ongoing hormone therapy: 1, 500 milligrams of calcium per day;
- For men aged 25-65: 1000 mg of calcium per day;
- For all people (women and men) over 65 years of age: 1500 mg of calcium per day.
Calcium is especially prevalent in dairy products and dark green leafy vegetables (broccoli, cabbage, spinach, Chinese cabbage). It's also good to eat more beans and peas, tofu, fortified with calcium, seeds, nuts and some types of fish. Many foods may also be sold with added calcium such as orange juice, children's snack cereals and bars.
Skimmed milk powder can be added to many baby foods and confectionery, and is also a way to get more calcium.
An example daily intake with sufficient amount of calcium could look like this: in the morning we drink a tea glass of milk (250 ml), then we eat half a bucket of yogurt (200 g) and eat a piece of cheese (40 g) .
It would be helpful to take calcium supplements if the daily diet cannot be modified or fortified to provide adequate calcium levels. Although calcium supplements are available over the counter, a health professional (eg, physician, nutritionist, pharmacist) should help patients determine what form and amount of elemental calcium (varies among products on the market) is best taken.
Usually, the absorption of calcium supplements is most effective with single doses of 500 mg or less. It is good to spread out the intake between meals.
To enjoy healthy bones, eliminate or at least limit certain foods known to cause your body to excrete more calcium than normal. Such enemy substances are sodium and chloride (found in table salt), as well as caffeine (we absorb it mainly with coffee, tea and soft drinks).
Be careful and make sure that you are not deficient in vitamin D. It helps the absorption of calcium from the gastrointestinal tract and its resorption in the kidneys, which would otherwise excrete it.
Like calcium, it is known that most people do not get enough vitamin D. It is estimated that more than 50% of younger and older women do not consume the recommended amounts of vitamin D per day.
Tasty ideas that will give your body more of the important mineral are:
- grilled cheese;
