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Calcium Needs, Concerns And Top 10 Foods Rich In Calcium


calcium is the most important mineral in the body and this mineral is a significant part of bones and teeth. Now you know why calcium supplements are the most common prescriptions given by dentists and orthopedics. The ratio of calcium concerns are common among these professionals it is that despite all your body needs calcium, as much as 99 percent of the calcium required by the teeth and bones alone. Now certainly you can not blame the dentists and orthopedic complaining about calcium intake.

calcium requirement

calcium requirement increases with age and at children under three years of age can do with only 700 mg of calcium per day, while those with between three and eight years old require at least 1000 mg of calcium intake per day. Children need adequate calcium intake because their teeth are replaced and their bones are still shaping and growing. People aged between 9 and 18 years old can do with 1300 mg per day because the bones are still shaping and speeds up the process very fast. People between 19 and 50 need only 1,000 mg of calcium per day, but those over 51 need at least 1,200 mg of calcium daily. More calcium is let out of the body through sweat and body waste of older people and therefore have to take in at least 1,200 mg of calcium per day. However, it is recommended that people aged over 51 do not take more than 2,000 mg of calcium per day, unless prescribed by a qualified physician.

Concerns calcium in women, vegans and Intolerance lactose

women over 40 years old are likely to lose more calcium in the body. This loss actually starts anywhere between 30 and 40 years old. Therefore, it is recommended that women begin to focus on calcium intake once they reach 30. lactose intolerant and vegans also need to look at calcium intake because the richest sources of calcium are dairy products.

The 10 best foods rich in calcium

milk

the best source of calcium is definitely milk and a glass of milk or milkshake with breakfast is not just for kids. Whole milk is rich in calcium and vitamin D and is good for teeth and bones. So next time someone tells you that you need vitamin D for your body to absorb calcium, then you know where to get two for the price of one. One cup contains 240 ml of whole milk contains about twenty-seven percent of calcium and thirty-one percent of vitamin D. That means you get as much as 270 mg of calcium only 240 ml of whole milk.

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Cheese

Each slice of cheese average American contains about 293 mg calcium and anyone can easily swallowed by two or three for breakfast. Security has a reason to be more generous with cheese the next time you make burgers or sandwiches, or even your regular cheese toast. In addition to calcium, American cheese also contains a good dose of protein and sodium. However this source contains a very small amount of vitamin D and that measures only one percent of its American cheese. One hundred grams of shredded mozzarella cheese Whole milk contains about 500 mg of calcium and vitamin D 4 percent, and the same amount of Swiss cheese contains 770 mg of calcium and vitamin D. 4 percent

yogurt

yogurt has become one of the foods most favorite US and why not? Yogurt comes in several flavors, it tastes great and is also light on the pocket. A yogurt container Greek nonfat weighing about 170 ml containing about 187 mg of calcium. However, if the yogurt is enriched then you need to check the contents in it to know exactly how much calcium it contains.

sardines

Atlantic sardines are canned in oil contain about 351 mg of calcium per 92 grams can, and an adult can eat a lot more than that. Sardines are rich in calcium and omega 3 fatty acids that are essential for good health.

Almonds

Almonds are rich calcium and is not for most athletes and chop the almonds and milk before your workouts. Almonds are rich in fiber, protein and magnesium as well. The calcium content in each kernel is about 3 mg and about one hundred grams contains about 264 mg calcium.

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boiled soy beans

cooked soybean seeds can be garnished with lemon juice and salt or add these grains seething energy in your salad. cooked soybean seeds contain 102 mg calcium hundred grams.

Soy Milk

Nothing you can replace cow’s milk that is rich in nutrients and very good for health. However, if you can not digest that being lactose intolerant or become a vegetarian, then soy milk is the only option left. Fortified soy milk fortified with calcium may contain a good dose of calcium and you need to read the contents of the exact percentage of calcium.

Tofu

The tofu is another good source of calcium that vegans can count. You can get 350 mg of calcium from a few hundred grams piece of tofu. This calcium content increases to 372 mg of fried tofu, but drastically lowered to 46 mg in salty tofu.

spinach

never like its raw spinach if you want a good dose of calcium from her. That’s because the calcium content in spinach increases when boiled. Spinach is one of the most sought after food and energy is rich in minerals such as iron and calcium. One hundred grams of boiled spinach contains as much as 136 mg of calcium and can do wonders for the eyes because it is also rich in vitamin A. However, it is necessary to have a note that boiled spinach contains vitamin D.

Kale

Kale is another leafy green vegetable that can be called a good source of calcium and is a good choice for vegetarians and those who are lactose intolerant. However, one should know that the content of vitamins and minerals in green leafy vegetables varies greatly after these vegetables are cooked. raw cabbage is very rich in calcium and contains about 150 mg of calcium per hundred grams. This calcium content drops to only 72 mg after the same measure of boiled kale. So the best way to get calcium from kale is add some raw cabbage to your salad or sandwich.

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