Our body demands a lot from us every single day of our lives in order to survive and stay healthy. That is why every time you go on an annual check up with your physician dietary inquisitions can never be avoided because it is through these questions that the health care provider can get a brief overview of the kind of nutrition you are getting.
One important mineral that should not be taken for granted is Calcium. This mineral is important to maintain our muscle’s function and it contributes greatly to our cardiovascular system.
Moreover, calcium sustains the condition of our bones and teeth and it also aids in blood clotting. Biochemically speaking, this mineral also functions as an enzyme activator.
So, in order for us to achieve the recommended daily allowance for calcium, one must have sufficient knowledge on the different types of foods with Calcium. It has been widely known that Calcium is present in milk and in other dairy products, while this holds true, there are many other sources of calcium that do not focus only on dairy products as a source, such as seafood like the salmon fish, sardines, green leafy vegetables, figs, tofu, soybeans and many more.
Some examples Foods with Calcium are the following:
• Milk (whole, low-fat, non –fat, canned, evaporated)
• Yogurt (plain or fruit)
• Cheese (cheddar cheese, mozzarella cheese, ricotta and many other)
• Chocolate Drinks mixed with milk
You can find a lot of food in grocery stores containing a lot of calcium. You can check this by looking at the food labels and check for Calcium’s %DV, it should be more than 20% at the least. Adding calcium to your diet can also be possible, take for example eating nachos dipped in sour cream or cheese.
There are also available foods that contain calcium but are non-dairy. This information can be very helpful if you are lactose intolerant. It doesn’t mean to say that if you will be deprived of calcium if you cannot take in dairy products. As mentioned earlier, there are other sources of calcium other than dairy. Here’s a list of the following foods that are also rich in calcium.
• Baked beans
• Turnip Greens
• Sesame Seeds
Other than these sources of calcium, there are other foods that have been fortified with Calcium. Examples of Calcium-fortified foods are the following:
• Soya milk enriched with calcium
• Orange juice fortified with calcium
• Breakfast cereals such as Total Cranberry Crunch, Total Honey Clusters, General Mills Whole Grain Total. These cereal brands have a 100% DV of calcium for every serving.
• Bread fortified with calcium
The examples mentioned above are just to name a few of the foods that contain and are fortified with calcium. The average daily requirement for our calcium intake depends on the age group to which you belong. However, the intake for calcium increases as a person ages.
Children in their growing years are also required to achieve their recommended calcium for their bones. Once a person gets past this stage and their bones have stopped growing, still they will need calcium to keep their bones from becoming brittle and to maintain their bone’s strength and integrity.
Women who are pregnant and are lactating are asked by their obstetrician to take in foods that have high calcium content. Even women who had just experienced menopause still need calcium so that they can avoid the very possibility of osteoporosis. Here is a list of the age groups and their corresponding required calcium intake measured in milligrams.
• For ages 0-6 months : 210 mg
• 7-12 months : 270 mg
• 1-3 years old : 500 mg
• 4-8 years old : 800 mg
• 9-18 years old : 1,300 mg
• 19-50 years old : 1000 mg
• 50 years old and above : 1200 mg
Notice from the list above that as the person’s age increases so does his requirement for calcium also increases. This just goes to show that calcium is truly important in our diet.