Are You Getting Enough Calcium?

Are You Getting Enough Calcium?

Are you getting enough calcium? Maybe you think you are. Maybe you’re not sure. Regardless of your viewpoint, calcium is essential for building strong and healthy bones. It’s recommended that children and teens get about 1,300 milligrams of calcium a day and that adults get about 1,000 milligrams of calcium a day. Lack of sufficient calcium can lead to osteoporosis (brittle bones), a disease that is often associated with old age. However, even teens and young adults can be at risk for osteoporosis. Risk factors that increase the likelihood of osteoporosis include: being Caucasian, being female, irregular menstrual cycle, lack of regular exercise, low body weight, smoking, high alcohol intake, family history of osteoporosis, and lack of calcium-rich foods in regular diet.

Looking for ways to get more calcium? Try these options:

  • Do more dairy. Go for low-fat milks, cheeses, and yogurts to boost your intake. Just one cup of milk has about 300 mg of calcium.
  • Chow down on broccoli and kale (they’ve got 43 mg and 90 mg of calcium respectively - per cup).
  • Eat more salmon. A three-oz can of salmon has up to 180 mg of calcium.
  • Try pinto-beans (one cup = 70 mg of calcium).
  • Choose almonds for a snack (a half cup and you’ll up your calcium intake by 188 mg).
  • Look for calcium-fortified foods. Orange juice and certain cereals (such as Total and Raisin Bran) are often fortified with up to 300 mg of calcium.
  • Try a calcium supplement. Check out Source Naturals, CCM Calcium 300 mg 120 Tablets. Worried about your kids’ calcium intake? Give ‘em Nutrition Now, Rhino Calciums Soft Calcium Chews Chocolate 75 Chews (they really taste like chocolate!).

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