It is very important to include calcium rich foods in your diet. Calcium is vital for the health of your bones. The human body requires calcium every day. If does not get its daily requirement of calcium through diet, it uses calcium stored in the bones.
Thus, it is very important to include calcium in your daily diet. In addition, calcium consumption reduces the risk of osteoporosis, colon cancer, kidney stones and other cardio diseases. It also aids in managing blood pressure in the body.
Calcium also aids in weight loss and weight maintenance. In addition, the body requires calcium for many other physiological functions. It helps the functioning of heart and nerves. Also, assists the secretion of hormones. Other physiological functions for which calcium is essential are like blood clotting, muscles function etc.
Calcium is primarily required by the body to maintain the health of bones. Adults require around 1,000 mgs of calcium on a daily basis. If you are more than 50 years of age, your calcium requirement increases greatly. You will then need about 1,200 mgs of calcium daily.
Thus, it is essential to include dairy products like milk, cheese and yogurt in your diet. You should eat three servings of dairy every day. However, if you eat full fat dairy products, the excess fats might affect your health adversely. So, ensure that the dairy products you consume are either low fat or contain absolutely no fat.
Apart from dairy, other rich sources of calcium are broccoli, kale, turnip, and dark green leafy vegetables. Some varieties of fish like salmon and sardines are also rich on calcium. A few types of hard cheese like swiss and cheddar are loaded with calcium. Nowadays, many victuals like juices, water, soy milk, cookies are fortified with calcium. Tofu is also a rich source of calcium.
Hence, it is important to estimate your calcium portions carefully. Eight ounces by weight of milk or yogurt contains around 300 mg of calcium. A half cup of any dark green leafy vegetable has about 90 mg of calcium. About 150 grams of tofu contains 350 mg of calcium. Salmon (about 100 grams) has 90 mg of calcium. About three-fourth cup of white beans has 120 mg of calcium.
If you are unable to eat calcium rich foods, you can also resort to calcium supplements. But, this is not as effective as consuming calcium from natural sources. To derive the best health results, eat calcium rich foods found naturally.
It is important that your body obtains vitamin D along with calcium consumption. Otherwise it will not be able to use the calcium that has been ingested. Therefore, get 15 minutes of sunlight every day and eat calcium fortified foods.