Calcium Intake for Strong Bones
Calcium is a very important mineral found in all foods. Our bodies need calcium to keep strong bones healthy and to perform many other important functions. However, the body does not always manufacture enough calcium. Much of this calcium ends up in our bones as waste products. Most of the calcium in our bodies comes from our everyday food consumption.
The Recommended Daily Allowance (RDA) of calcium for adults is set at 1500mg per day. The dietary requirements of calcium are influenced by a number of factors including age, gender, exercise, body weight, and the amount of vitamin D in the body. The most recommended calcium intakes for calcium supplements include milk, cheese, cereals, fish, poultry, and orange juice. While there are other foods that contain high levels of calcium, these are the ones that are the best sources of this mineral. The average adult should consume between seventy-five and one hundred and twenty-five milligrams of calcium per day. For those on a very low-calorie or fat-free diet, calcium should be eaten in moderation as well.
To get the recommended amounts of calcium, one can eat a variety of calcium-rich foods including, but are not limited to, whole grain bread, low-fat ice cream, carrots, green leafy vegetables, and dried fruits. There are many other foods that are rich in calcium as well. Milk is an excellent source of calcium. Most health experts recommend at least eight ounces of milk daily.
Another good source of calcium is calcium carbonate. It is used in making hard cheeses, cream, and ice cream. However, calcium absorption from these products is poor. Therefore, it is not recommended for people who are lactose intolerant.
Calcium carbonate also can be absorbed through the intestinal wall. However, there are reports that this form of absorption is more inefficient than that of calcium citrate. One of the calcium dietary supplements that has been tested is calcium citrate. It is absorbed about ninety-two percent of the time when it is ingested orally. Studies have shown that it also can be absorbed into the intestinal walls when the supplement is applied topically.
The lack of adequate dietary intake of calcium can lead to weak bones. This is because insufficient calcium intake can lower the absorption rate of other nutrients in the body, including those that contribute to strong bones like magnesium. A deficiency in calcium also can cause a loss of muscle mass. That is why if you want to strengthen your bones, you must make sure that you get enough calcium.
Although calcium in its purest form is found in dairy products like cheese and milk, most of us don’t get enough calcium intake from these sources. Fortunately, a good source of calcium is found in many plant foods and even in some fruits like almonds, oranges, bananas, and raisins. Some examples of good plant sources of calcium include: whole-grain breads and cereals, raisins, canned sardines, salmon, canned white beans, dried beans, and raw nuts like walnuts and almonds.
You might wonder where you can find calcium in food. One good source of calcium is milk. You can eat hard cheeses without worrying about your developing a calcium deficiency. Another good source of calcium is the kind you get by eating dark green leafy veggies like kale and spinach. However, you still might need a supplement if you are lactose intolerant or if you do not drink milk on a regular basis.
Cheese is another good source of calcium; however, it is more of a calcium-rich food than a source of calcium itself. Cheese comes in two forms-regular milk and low-fat or fat-free milk. You can get calcium from eating either one of these kinds of cheese. Whole-grain bread is another good option, as it contains complex carbohydrates that can provide you with other essential nutrients.
There are certain kinds of cheese that are rich in calcium, including those that are sold under names like calcium-fortified pasteurized cheese. Such cheeses usually contain a very large quantity of calcium and are therefore usually recommended for calcium-fortified yogurts and supplements. However, you should check with your doctor before taking any calcium-fortified products, including calcium-fortified yogurt and calcium-fortified cereals. Another interesting type of cheese is cottage cheese, which is also rich in calcium but also contains vitamin D, an important vitamin for our health.
It’s not difficult to take supplements of calcium because of the availability of many good foods rich in the mineral. However, you should also do some things on your part in order to improve your calcium intake. Make sure that you eat a balanced diet, that is, you should eat a variety of healthy foods. Avoid meat if you don’t want to gain excessive weight, and you should also try to lose some weight. If you smoke, then it would be better to quit smoking instead of taking supplements of calcium for stronger bones.
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