20/06/2023
How to Choose Calcium-Rich Foods to Keep Your Bones Strong
🥛 Calcium is a mineral that is essential for building and maintaining strong bones and teeth. Calcium also plays a role in muscle contraction, nerve transmission, blood clotting, and hormone secretion. Your body needs a constant supply of calcium to function properly, but it cannot produce it on its own. Therefore, you need to get enough calcium from your diet or supplements.
The amount of calcium you need depends on your age, gender, and other factors. According to the National Institutes of Health, the recommended daily intake (RDI) of calcium for adults is 1,000 mg per day. For women over 50 and men over 70, the RDI increases to 1,200 mg per day. For children and adolescents, the RDI ranges from 700 to 1,300 mg per day depending on their age.
If you do not get enough calcium from your diet, your body will take it from your bones to maintain normal blood levels. This can lead to bone loss and osteoporosis, a condition that causes your bones to become weak and brittle. Osteoporosis can increase your risk of fractures and affect your posture and mobility.
To prevent or treat osteoporosis, you should choose calcium-rich foods to keep your bones strong. Some of the best sources of calcium are:
🥛 Dairy products: Milk, yogurt, cheese, and other dairy products are among the most common and convenient sources of calcium. They also provide protein, vitamin D, and other nutrients that support bone health. One cup of milk or yogurt provides about 300 mg of calcium, while one ounce of cheese provides about 200 mg of calcium. You can choose low-fat or fat-free dairy products to reduce your intake of saturated fat and calories.
🥦 Leafy green vegetables: Kale, spinach, collard greens, bok choy, and other leafy green vegetables are also good sources of calcium. They also provide fiber, antioxidants, and other phytochemicals that have anti-inflammatory and anti-cancer properties. One cup of cooked kale or spinach provides about 100 mg of calcium, while one cup of raw kale or spinach provides about 25 mg of calcium. You can eat these vegetables raw in salads or smoothies, or cook them in soups, stir-fries, or casseroles.
🥣 Fortified foods: Some foods are fortified with calcium to increase their nutritional value. These include cereals, breads, juices, soy milk, almond milk, and tofu. You can check the nutrition facts label to see how much calcium these foods provide per serving. For example, one cup of fortified orange juice provides about 300 mg of calcium, while half a cup of fortified tofu provides about 250 mg of calcium. You can use these foods as alternatives or supplements to dairy products or vegetables.
🥜 Other foods: There are many other foods that contain calcium in smaller amounts. These include nuts, seeds, beans, lentils, fish, eggs, and dried fruits. You can eat these foods as snacks or add them to your meals to boost your calcium intake. For example, one ounce of almonds provides about 75 mg of calcium, while one large egg provides about 25 mg of calcium. You can also use herbs and spices such as basil, oregano, parsley, and cinnamon to enhance the flavor and nutrition of your dishes.
By choosing calcium-rich foods to keep your bones strong, you can prevent or treat osteoporosis and enjoy a better quality of life. You should also get enough vitamin D from sunlight exposure or supplements to help your body absorb and use calcium. In addition, you should do weight-bearing exercises such as walking, jogging, dancing, or lifting weights to stimulate.
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