Calcium is the most important element which helps building bone mass. All youth need calcium during their early years as it’s a key period for bones. You should carefully watch for calcium intake. Law calcium intake may lead to the development of osteoporosis, a serious disorder decreasing bone density and as a result leading to weak bones and future fractures. Men are less subject to developing osteoporosis than women. Because of that fact women should include calcium in their diets during adolescence and early adulthood. Osteoporosis occurs in women until they are 30 to 35 years of age. That’s why at 25 to 50 years of age women must eat about 1,000 mg of calcium each day. Menopausal women should increase calcium intake to 1,200 mg daily if they are taking estrogen replacement therapy. About 1,500 mg per day should have women older than 65 years.
What are goods sources of calcium?
Excellent calcium sources are, first of all, low-fat dairy products. Other good sources of calcium can be salmon, tofu (soybean curd), certain vegetables (broccoli), legumes (peas and beans), calcium-enriched grain products, lime-processed tortillas, seeds and nuts. If you can’t regularly consume adequate food sources of calcium, you may replace food sources on calcium supplements to reach the recommended amount. Day norm of calcium must be minimum 1,200 mg per day.
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