Before we discuss whether we are consuming the required amount of calcium daily we should first understand why calcium is important? Calcium is important for strong bones and teeth. It prevents Osteoporosis. Calcium is important for enzyme activity and the formation of cell membranes. It also plays an important role in muscle contraction and is essential for nerve function. Calcium is important for overall health and supports the basic skeleton structure.
The daily requirement of calcium in the body:
For women aged 25-50: 1000-1200 milligrams per day
For men aged 25 – 65: 1000 milligrams per day
For kids aged 4-8: 800 milligrams per day
For teens aged 9-18: 1300 milligrams per day
If we are not eating enough calcium we will notice calcium deficiency symptoms in many ways:
Our bones and teeth start deteriorating.
Dry skin and brittle nails.
Increased bone fractures or bone tenderness.
Muscles cramping or numbness.
Stooped posture or loss of height.
Where do we get calcium from?
In today’s times where we follow so many different variety of diets like Paleo, Vegan, Vegetarian, Gluten free, Dairy free and so on we may wonder if we are able to source out the calcium. With our choice of diet it is very much possible to consume calcium from different types of sources like:
Dairy free milk (almond milk, soy milk, coconut milk, flax milk)
Different types of cheeses. Also vegan cheese are available these days.
Paneer/cottage cheese is a good source of calcium
Almond nuts raw/Almond butter
Okra, green collards, mustard greens.
Many fruits provide calcium and select fortified calcium cereal.
By now you must have analyzed your intake of calcium. If you think you are not consuming enough calcium consult your doctor and check if you need calcium supplements. If you are not eating balanced food regularly get started now.
Health Tip of the week
“Provide sufficient Calcium to your body to attain Strong Bones”.