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Are
You Getting Enough Calcium? |
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Calcium
is a vital part of every diet, but many people are not
getting all the calcium they need for healthy teeth
and bones. Nutritionists recommend that women aged from
11 to 18 consume no less than 800 mg of calcium every
day, and that those aged 19 and older get at least 700
mg of calcium every day. Calcium is vital to healthy
teeth and bones, and to preventing such complications
as osteoporosis.
Why You Need Calcium
Calcium is the most abundant mineral in the human body,
and it accounts for from 1.5 to 2% of the average person’s
total body weight. The vast majority of calcium in the
body, a full 99%, is concentrated in the bones and the
teeth, with the remaining 1% distributed throughout
the bloodstream, muscles and other body tissues. It
is crucial that the body have a steady supply of calcium
to draw from at all times.
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Milk is the single most important source of calcium, and
few foods are as rich in calcium and
as healthy as is milk. In addition to calcium, milk contains
significant amounts of phosphorus, magnesium and potassium.
These elements are vital, since they help the body absorb
and more readily use the calcium in the diet. In addition,
milk contains vitamin D, which is also vital for the utilization
of dietary calcium. In addition to milk, vitamin D is
derived from sunlight, and from the consumption of meat,
canned fish with bones, tofu and green leafy vegetables.
Milk In A Healthy Diet
While many other foods also contain calcium, milk and
dairy products have more concentrated levels of calcium,
and it is difficult to get the necessary 700-800 mg
of calcium without milk in the diet. In order to replace
the calcium in a single glass of skim milk it would
be necessary to eat three servings of spinach, nine
boiled eggs, five large servings of broccoli or 20 servings
of lettuce.
Nutritionists recommend that adults drink three and
a half glasses of milk every day in order to get the
amount of calcium they need in their diet. There are
many ways to get that milk besides drinking it plain.
For instance, many people find that mixing their milk
with a couple of spoons of honey and mixing it in the
blender makes a delicious and nutritious smoothie. In
addition, milk can be added to your favorite recipes,
and used in your daily coffee.
Cut The Fat
Of course getting the calcium you need is important,
but so is cutting the fat in the diet. A high fat diet
has been implicated in obesity, diabetes, heart disease
and other serious medical conditions, so it is important
to avoid fat while getting the calcium you need. That
is why it is so important to seek out low fat and nonfat
dairy products whenever you can. Doing so will allow
you to get all the calcium you need without consuming
more fat than you need.
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