The mineral, calcium, affects the structure and strength of our bones. It also helps with muscle contraction, blood clotting, blood pressure regulation, and hormone secretion. Proper calcium absorption is crucial for preventing osteoporosis as well.
In order to absorb a sufficient amount of calcium, vitamin d needs to be sufficient in the body too. Vitamin D induces the synthesis of calcium transport proteins in the intestine through active transport. Sources of vitamin D include: fish oil, salmon, tuna, fortified milk, egg yolk, and of course sunlight.
There are specific calcium recommendations for everyone.
• Adults age 51+ should consume 1200 mg/day
• Adults age 19-50 should consume 1000 mg/day
• Children age 9-18 should consume 1300 mg/day
Sources of calcium include:
• Yogurt (1 cup = 450 mg)
• Milk (1 cup = 350 mg)
• Soy milk (1 cup = 350 mg)
• Sardines (3 oz = 300 mg)
• Cheese (1.5 oz = 250 mg)
• Tofu (1/2 cup = 200 mg)
• Broccoli & Kale (1 cup = 100 mg)
• Orange (1 med = 70 mg)
• Kiwi (2 med = 50 mg)
• Carrots (1 cup = 50 mg)
• Sunflower seeds (1/4 cup = 50 mg
Stay healthy and consume your recommended amount of calcium from as many natural sources as possible.
Comments