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No ”Bones” About It, Calcium Is Important at Any Age!
What is calcium?
Calcium is a mineral that helps you build and maintain healthy bones and teeth. This mineral is also very important
in keeping your heart, blood,nerves and muscles working at their very best. Calcium needs increase with growth, therefore, you need the most calcium during the teen years. However, your needs increase again after age 50 due to greater losses in bone mass. Osteoporosis and Calcium
When you do not get enough calcium in your diet, your body will actually begin to steal the calcium from your bones and begin using it for other bodily functions. Over time, this
can lead to the bone-thinning disease known as osteoporosis. Osteoporosis is sometimes called the “silent thief” because it does not have any warning signs. The good news is that this disease is preventable! In fact, calcium is one of the best defenses against osteoporosis. Adding calcium-rich
foods to your daily meal plan can help decrease your risk of developing this crippling disease. The best source of calcium is dairy products. The Food Guide Pyramid recommends 2 - 3 servings from this food group. However, when attempting to achieve optimal bone health, try to include at least three servings of low fat dairy in your meal plan. Foods such as dark green vegetables, nuts, grains, beans and
fortified juices can also help you meet your calcium requirements. A Note on Supplements:
Calcium carbonate yields the most calcium per pill, but calcium citrate is best absorbed. Avoid taking more than 500mg of elemental calcium at one time to improve absorption. Calcium is best absorbed when taken with food and not with other mineral supplements such as iron because minerals compete for absorption into the body. Supplements made from oyster shells, bone meal, or dolomite should be avoided because of possible contamination with heavy metals such as lead. Vitamin D is necessary for calcium to be absorbed. You
can get vitamin D from fortified dairy products, sunlight exposure, and from some foods, including fish.
(Note: If you are not getting enough calcium in your diet, talk to your doctor about adding a calcium supplement). |
Nutrawize Lifestyle Nutrition Services, LLC
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