Tuesday, 9 September 2014

Cheese, a prime source for calcium

Take your daily dose of calcium!

Calcium is one of the most important minerals for our bodies. They are needed for many different functions, but I guess the most important is the health of our bones and teeth. Teenagers especially need a lot of calcium to grow healthy bones. Also elderly people need quite a bit of calcium to avoid osteoporosis (check the list below).

Cheese contains on average around 1000 milligrams of calcium per 100 grams. If you consume 150 grams of cheese every day, you meet your daily requirements. Of course, cheese and other dairy products are not the only sources for calcium but they are the most easily available. Small fishes like anchovies and sardines deliver around 400 milligrams of calcium per 100 grams. Calcium rich foods for vegetarians are broccoli, spinach, sesame seeds and other nuts.
Our bodies absorb calcium easily when they are young. However, you need vitamin D to be able to really use the calcium in your diet. Don’t be afraid of the sun. Around 15 to 20 minutes of direct sunlight helps your bodies to perform well. Recently, scientists discovered other benefits of high calcium intake. It may prevent weight gain because it helps the body to burn fat. It also shows beneficial effects with PMS, cancer prevention, high blood pressure and cardiovascular disease.

The Recommended Dietary Allowance (RDA) of calcium:

Children (ages 1-3): 500 milligrams per day
Children (ages 4-8): 800 milligrams per day
Youth (ages 9-18): 1300 milligrams per day
Adults (ages 19-50): 1000 milligrams per day
Adults (ages 51 or older): 1200 milligrams per day