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
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
