Calcium: A nutrient needed for muscle and bone development and more
It is wrong to think that as we grow up, we don’t need calcium anymore. It is true that developing bones need calcium, but it doesn’t stop there because maintaining a strong skeleton for life also requires calcium. Calcium also has a very important role in normalizing heart rhythms, blood clotting and muscular functions. Successful weight control and lower blood pressure can both be linked to adequate calcium intake.
Here are your daily calcium needs according to age:
* 1,000 milligrams – 19-50 year olds
* 1,200 milligrams – 51 years and up
Most people need only to include three servings of dairy food items a day in their balanced diet to meet their calcium requirements. Since calcium is best absorbed in the presence of lactose and natural milk sugar, then it is wise to try to get calcium from dairy foods.
Here are foods that provide 300 milligrams of calcium per serving:
* Milk/Yogurt (8 ounces)
* Calcium enriched orange juice (8 ounces)
* Hard cheese (1.5 ounces)
* Fortified soy beverage (8 ounces)
Other than just calcium, dairy foods and soy also contain magnesium while orange juice supplies you with potassium.
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