Nutritionists and other medical experts have been advising people on the importance of calcium in your diet for years, as it is well know that calcium is needed to improve bone density and reduce the risk of developing osteoporosis. Despite this though the average person is still lacking in calcium despite the availability of an abundance of delicious high calcium foods.
Calcium is crucial and beneficial to both males and females of all ages. Women entering the menopause however could benefit even more greatly as it is during and after this stage of life that bone density and osteoporosis become a special concern. The government daily recommended intake of calcium is 1,000 milligrams for those aged 19-50, 1,200 milligrams for those 51 and over and up to 1,500 milligrams for women who are post menopausal. If you have a good balanced diet including plenty of calcium rich foods including low fat dairy products, then you probably already reach the recommended amount. For those who are lacking in calcium, there is a calcium citrate supplement available. There is a test available which both women and men over 40 should consider taking in order to check whether or not that are at risk or osteoporosis. Finding out at this young age and making the necessary changes can make all the difference later on.
Vitamin D is essential for the body along side calcium rich foods. This is because despite how much calcium rich foods you eat, if you have a vitamin D deficiency it will not be properly absorbed. The sun provides Vitamin D, so those people who (very sensibly) stay out of the sun or cover up with sun block often have a vitamin D deficiency. A staggering 41 percent of men and 53 percent of women in the US are vitamin D deficient. For these people it is important to take supplements as the result of this deficiency can include muscle pain and there have even been recent links to an increased risk of cancer. Supplementing your diet with omega-3 can also help to maintain healthy bones and joints.
There a number of great calcium rich foods, which give you’re your recommended daily allowance very quickly and easily. One of the most calcium rich foods available is calcium-fortified cereal from Total. All you need to eat is ¾ of a cup and you will be consuming 1000mg of calcium. There is your required calcium levels for a whole day, proving of course that your vitamin D levels are plentiful and all of this calcium if being effectively absorbed. Other calcium rich foods include low fat plain yoghurt, which contains 415 mg or calcium and calcium fortified orange juice, which has 350 mg of calcium in one cup.
Some more examples of calcium rich foods include fortified soy milk, low fat milk, cooked spinach and sardines, which all contain around 300 mg per portion. Both low fat cottage cheese and cheddar cheese are also great high calcium foods containing around 200 milligrams per ounce.