Calcium is the most significant mineral in the body and this mineral constitutes a significant portion of your bones and teeth. Now you know why calcium supplements are the most common prescriptions given by dentists and orthopaedics. The reason calcium concerns are common among these professionals is that although your entire body needs calcium, as much as 99 percent of the calcium is required by your teeth and bones alone. Now you sure cannot blame the dentists and orthopaedics who fuss about calcium intake.
Calcium requirement increases with age and so infants below three years of age can do with just 700 mg of calcium per day, while those aged between three and eight years of age require at least 1000 mg of calcium intake per day. Children need to have adequate intake of calcium because their teeth get replaced and also their bones are still shaping and growing. Those aged between 9 and 18 years of age can do with 1300 mg per day because the bones are still shaping and the process is speeding up real fast. Those aged between 19 and 50 need just 1000 mg of Calcium per day, but those above 51 need at least 1200 mg of Calcium each day. More Calcium is let out from the body through sweat and bodily waste by older people and hence they need to take in at least 1200 mg of Calcium per day. However, it is recommended that those aged above 51 do not take in more than 2000 mg Calcium per day, unless prescribed by a qualified doctor.
Calcium Concerns Among Women, Vegans And Lactose Intolerant
Women over 40 years of age are likely to lose more calcium from the body. This loss actually begins at any point between 30 and 40 years of age. Therefore it is recommended that women start focusing on their calcium intake once they reach 30. Vegans and lactose intolerant also need to look into their calcium intake because the richest sources of calcium are dairy products.
Top 10 Foods Rich In Calcium
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 that is good for your teeth and bones. So the next time somebody tells you that you need Vitamin D for your body to take in the Calcium, then you know where to get two for the price of one. A cup containing 240 ml of whole milk contains nearly twenty seven percent Calcium and thirty one percent Vitamin D content. That means you get as much as 270 mg of Calcium from just 240 ml of whole milk.
Every average slice of American cheese contains about 293 mg of Calcium and anybody can easily gobble down two or three for breakfast. You sure have a reason to be more generous with cheese the next time you make burgers or sandwiches, or even your regular cheese toast. Besides Calcium, American cheese also contains a good dose of Protein and Sodium. However this source contains very little quantity of Vitamin D and that measures to just one percent of your American cheese. Hundred grams of shredded Whole milk Mozzarella cheese contains about 500 mg of Calcium and 4 percent Vitamin D, and the same quantity of Swiss cheese contains 770 mg of Calcium and 4 percent Vitamin D.
Yoghurt has become one of America’s most favourite foods and why not? Yoghurt comes in various flavours, it tastes great and is also light on the pocket. A container of Greek non-fat yoghurt that weighs about 170 ml contains around 187 mg of Calcium. However if your yoghurt is fortified then you need to check the contents on it to know exactly how much Calcium that contains.
Atlantic sardines that are canned in oil contain about 351 mg of Calcium in every 92 gram can, and an adult can eat much more than that. Sardines are rich with Calcium and Omega 3 fatty acids which are essential for good health.
Almonds are rich in calcium and no wonder most athletes like to snack on almonds and milk before their workouts. Almonds are rich in fiber, protein and magnesium also. The calcium content in every almond is about 3 mg and a hundred grams contains about 264 mg of calcium.
Boiled Soy Beans
Boiled soy beans can be garnished with lemon juice and salt or you can add these beans bustling with energy into your salad. Boiled soy beans contain 102 mg of Calcium in every hundred grams.
Nothing can replace cow’s milk that is rich in nutrients and extremely good for health. However, if you cannot digest that because you are lactose intolerant or turned into a vegan, then soy milk is the only option that you are left with. Fortified soy milk enriched with Calcium can contain a good dose of Calcium and you need to read the contents to know the exact percentage of Calcium.
Tofu is yet another good source of Calcium that vegans can count on. You can get 350 mg of Calcium from just a hundred gram chunk of tofu. This Calcium content increases to 372 mg in fried tofu, but it drastically drops down to 46 mg in salted tofu.
Never eat your spinach raw if you want a good dose of Calcium coming from it. That’s because Calcium content increases in spinach when it is boiled. Spinach is one of the most sought after power foods and is rich in minerals such as Iron and Calcium. A hundred grams of boiled spinach contains as much as 136 mg of Calcium and can do wonders to your eyes because it’s also rich in Vitamin A. However you need to take a note that boiled spinach does not contain Vitamin D.
Kale is yet another green leafy vegetable that can be called a good source of Calcium and is a good option for vegans and those who are lactose intolerant. However, one should know that the vitamin and mineral content in green leafy vegetables greatly varies after these greens are cooked. Raw kale is quite rich in Calcium and contains just 150 mg Calcium in every hundred grams. This Calcium content drops down to just 72 mg after that same measure of kale is boiled. So the best way to get your Calcium from kale is to add some raw kale to your salad or sandwich.