A lot of folks realize that calcium is great for them. Even as little children we understood we should drink milk to produce us grow strong. But just how much calcium do we need? Do I get enough or too much? How much is too much? Read to learn.
Calcium is a vital mineral everyone wants. It cannot be produced by our bodyt, thus, we have to get it from foods we eat or sometimes from nutritional supplements.
Calcium has several functions inside the body including building strong bones and teeth and stabilizing blood pressure. In addition, it comes with a significant function in muscle contractions and neurotransmitter release.
Most of the calcium is stored in your bones. It is necessary to get the proper quantity of calcium daily as children to keep the stores up. Our calcium stores deplete as we get older. For this reason it’s important to get enough as a kid to get the very best potential for keeping healthy levels throughout maturity.
Low calcium levels may lead to illnesses like hypocalcemia or osteoporosis. These states cause serious health problems.
Although studies have demonstrated that a lot of adults (particularly women) aren’t fulfilling their dietary calcium needs. Getting enough calcium is essential, nevertheless, an excessive amount of calcium could also be a negative thing.
How Much Calcium Do I Need?
Simply how much calcium you need depends completely on your gender and age. According to National Institute of Health, its equal in children which increases with age from 200 mg for babies and upto 1000mg for teenagers. Yet, once into maturity, women and men differ somewhat.
We need more calcium as we age as the calcium in our bones starts to deplete. Men will not need to increase their intake until later in later, but women need to by the time they reach their middle age as menopause decreases the estragen hormoneresulting in thin bones. Therefore it is crucial that you get an increased consumption of calcium to stop developing calcium deficiency associated illnesses.
Dietary guidelines of US governament suggests the following daily intake of calcium for adult men and women:
- Men, 19-30 years – 1,000 mg
- Women, 19-30 years – 1,000 mg
- Men, 31-50 years – 1,000 mg
- Women, 31-50 years – 1,000 mg
- Men, 51-70 years – 1,000 mg
- Women, 51-70 years – 1,200
- Men, 71 years and up – 1,200
- Women, 71 years and up – 1,200 mg
Do You Know The Best sources of Calcium?
The best means to make sure you happen to be meeting your nutritional needs is with a diet saturated in calcium rich foods. Looking at changes in your diet plan is consistently the top place to begin if you’re worried about your nourishment.
The top calcium rich foods include;
Almonds – 1 ounce: 76 milligrams (8% DV)
Cheese – 1 ounce: 224 milligrams (22% DV)
Bok Choy – 1 cup:74 milligrams (7% DV)
Watercress – 1 cup: 41 milligrams (4% DV)
Yogurt or Kefir – 6 ounce: 300 milligrams (30% DV)
Okra – 1 cup: 82 milligrams (8% DV)
Sardines (with bones) – 2 oz: 217 milligrams (21% DV)