Calcium is the the most abundant minerals in the body, it helps in maintaining strong bone and teeth, it plays a role in muscle contraction, blood clotting, and nerve function. Calcium should be taken daily, for (adults 1,000_1,300mg). Calcium can be found in a variety of foods, including dairy products like milk and yogurt, as well as fortified cereals and some types of fish. Broccoli and kale, is also high in calcium.
Calcium is involved in the release of hormones and enzymes in the body. If there is no calcium in the body, the body won’t be able to function well. Therefore, it is important to get enough calcium from food or supplements to meet your daily needs.
How much calcium do we need
- 0-6 months needs 200 mg
- 7-12 months needs 260 mg
- 1-3 years needs 700 mg
- 4-8 years needs 1000 mg
- 9-13 years needs 1,300 mg
- 14-18 years needs 1,300 mg
- 19-50 needs 1,000 mg
- Men aged 51-70 years needs 1,000 mg
- Women aged 51-70 years needs 1,200 mg
- 71+ years needs 1,200 mg
Foods That Are High In Calcium Are;
A. Dairy products such as milk, yogurt and cheese are high in calcium. We have a lots of non diary calcium as well
B. We have calcium fortified plant based milk such as soy milk and almond milk are good sources of calcium.
C. Green leafy vegetables such as collard, bok choy and mustard greens are also rich in calcium.
D. Non daily milk such as sesame seeds, tofu and fortified orange juice are high in calcium.
E. Some fortified breads and cereals can also be good sources of calcium.