Soybeans Boiled Unshelled
Homepage
C A L C I U M
Calcium is not made by our body therefore we must eat foods to get our daily amount for this mineral. For adults, 1000mg is recommended. Women over age 50 should get 1200mg. Upper limit is 2500mg for adults to 50, and 2000mg 50+.
It is best to take your calcium in small does up to 500mg. Larger amounts get passed in urine as our body can only absorb a small amount of this mineral at one time. Also, do not take this at same time as iron, as neither gets absorbed probably.
When using calcium supplements, take with food, as stomach juices from food digestion make it easier for the body to absorb the calcium supplement. Calcium citrate is one type of supplement that absorbs taken with or without food.
Since calcium is important for bone health, including teeth, we should consume the RDA. Many common foods contain calcium like milk, yogurt, cottage cheese, cheese, and soy milk.
Other foods to eat are canned sardines, salmon, shrimp, and veges; brocolli, soybeans, and kale. Some foods are fortified with calcium like tofu. Parmesan cheese contains the most calcium with 30% of RDA per ounce.
Certain seeds contain good amounts like chia, celery, and sesame seeds. Nuts, like almonds, are also a good choice; for calcium and magnesium.
Calcium is often taken with foods or supplements containing vitamin D. Vitamin D helps absorb the calcium into our bones. For foods, try eating tuna(canned in water) with a slice of cheddar cheese. The tuna provides vitamin D. Or try brocolli topped with crumbled almonds.
Calcium is also important for muscle function and heart health. We lose calcium each day through our bodily functions- skin, nails, hair, sweat, urine and feces; and if we don't have a good amount, the body will get some from our bones. If it has to get calcium from our bones often, this can leave our bones calcium deprived which can affect bone health and bone density.
Try eating several small quantities of calcium throughout the day. The calcium in dairy products is more easily absorbed by our body than other food types.
Most foods with calcium specify amounts and percentage of Daily Value(DV) on the packaging label.
Any food with 20% of DV is considered a good amount. For calcium, the DV is based on 1000mg per day; so a cheese slice that says '30% DV', means is contains 300mg of calcium per each slice.
Goto:
Vitamins and Minerals
YOU MAY LIKE:
Free Android Wine App
White Wines:Chardonnay, Chenin, Pinot Grigio, Sauvignon Blanc
Develop Android Apps - Free Tutorials Click Here
You May Also Like:
Make Sushi At Home |
ProTips Photography |