- July 5, 2020
- Posted by: Festus
- Category: General
Your body skeletal structure and density depends on bones which are constantly taking in and releasing calcium.This calls for all individuals to consume top calcium food sources on regular basis. The current nutritional trends especially in teenagers indicate low intake of the top 7 calcium food sources, this is very worrying. Later as we age, our body demands for more calcium from bones and this might lead to osteoporosis and other related conditions. Reduced intake of calcium rich foods like dairy products especially in women leads to postmenopausal challenges.
During pregnancy, the fetus takes in more calcium from a woman’s body and this high demand continues through the lactation period. During menopause and beyond, the levels of estrogen decline and this affects directly the retention of calcium in bones.
Role of calcium in our body
Calcium is the main component in building strong bones, teeth and plays other vital roles in cells and fluids. When calcium intake is adequate, your body enjoys optimal muscle contraction, blood clotting , proper nerve signal transmission and aids in ensuring a normal blood pressure. Our bones serve as a calcium bank and avails the needed calcium to cells on demand.
As a teenager and young adult, embrace high calcium foods that will ensure proper bone mass development and calcium retention. Past the age of 25 years, the body relies on the formative calcium-bone system and your current calcium intake only maintains the levels in your body.
Recommended Calcium Intake
800 milligrams is the daily recommended dietary allowance ( RDA) for adults and children need 1200 milligrams.
Top 7 calcium Food Sources
- Milk, skim – 1 cup has 316 mg
- Whole milk – 1 cup has 291 mg
- Plain Yogurt – 1 cup has 415 mg
- Fruit Yogurt – 1 cup has 314 -383 mg
- Cooked Turnip greens – 1 cup has 249 mg
- Cooked Spinach -1 cup has 244 mg
- Cooked Beet Greens – 1 cup has 164 mg
- Canned Salmons with bones – 3 1/2 oz has 237 mg
- Canned Sardines with bones – 3 1/2 oz has 240 mg
Since we consume a lot of kale, it’s good to note that it has 94 mg in 1 cup when cooked.