Calcium Rich Foods
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Foods rich in calcium improve the structures of bones and teeth, but have other benefits as well. For instance, the reaction that creates a blood clot relies on calcium. The signals that trigger muscle contraction also rely on calcium ions. Therefore, by having an adequate supply of calcium, your whole body benefits.
Dairy products are perhaps the greatest source of calcium in our diet. The calcium in these dairy products has the best rate of absorption. However, there are alternatives. Vegetables such as kale, broccoli, swiss chard, spinach, collard greens, and mustard greens are all rich in calcium. Sesame seeds and nuts also have their fair share.
Who Benefits From Additional Calcium?
People that in particular should supplement their diet with calcium are those diagnosed or with a family history of osteoporosis. Women who have reached menopause also should supplement their calcium intake. Supplements in pill form can also be used with the addition of vitamin D to help absorption. Keep in mind that calcium and iron absorption do interfere with one another and supplements containing them should be taken separately, during different times of the day.
Recommended Doses of Calcium
|
Calcium |
Vitamin D |
Infants 0 to 6 months |
* |
** |
Infants 6 to 12 months |
* |
** |
1 - 3 years old |
700 |
** |
4 - 8 years old |
1,000 |
600 |
9 - 13 years old |
1,300 |
600 |
14 - 18 years old |
1,300 |
600 |
19 - 30 years old |
1,000 |
600 |
31 - 50 years old |
1,000 |
600 |
51 - 70 years old |
1,000 |
600 |
51 - 70 year old females |
1,200 |
600 |
71+ years old |
1,200 |
800 |
14 - 18 years old, pregnant/lactating |
1,300 |
600 |
19 - 50 years old, pregnant/lactating |
1,000 |
600 |