Are You Getting Enough Calcium?

Calcium is a vital part of every diet, but many people are not getting all the calcium they need for healthy teeth and bones. Nutritionists recommend that women aged from 11 to 18 consume no less than 800 mg of calcium every day, and that those aged 19 and older get at least 700 mg of calcium every day. Calcium is vital to healthy teeth and bones, and to preventing such complications as osteoporosis.

Why You Need Calcium

Calcium is the most abundant mineral in the human body, and it accounts for from 1.5 to 2% of the average person's total body weight. The vast majority of calcium in the body, a full 99%, is concentrated in the bones and the teeth, with the remaining 1% distributed throughout the bloodstream, muscles and other body tissues. It is crucial that the body have a steady supply of calcium to draw from at all times.

Milk is the single most important source of calcium, and few foods are as rich in calcium and as healthy as is milk. In addition to calcium, milk contains significant amounts of phosphorus, magnesium and potassium. These elements are vital, since they help the body absorb and more readily use the calcium in the diet. In addition, milk contains vitamin D, which is also vital for the utilization of dietary calcium. In addition to milk, vitamin D is derived from sunlight, and from the consumption of meat, canned fish with bones, tofu and green leafy vegetables.

Milk In A Healthy Diet

While many other foods also contain calcium, milk and dairy products have more concentrated levels of calcium, and it is difficult to get the necessary 700-800 mg of calcium without milk in the diet. In order to replace the calcium in a single glass of skim milk it would be necessary to eat three servings of spinach, nine boiled eggs, five large servings of broccoli or 20 servings of lettuce.

Nutritionists recommend that adults drink three and a half glasses of milk every day in order to get the amount of calcium they need in their diet. There are many ways to get that milk besides drinking it plain. For instance, many people find that mixing their milk with a couple of spoons of honey and mixing it in the blender makes a delicious and nutritious smoothie. In addition, milk can be added to your favorite recipes, and used in your daily coffee.

Cut The Fat

Of course getting the calcium you need is important, but so is cutting the fat in the diet. A high fat diet has been implicated in obesity, diabetes, heart disease and other serious medical conditions, so it is important to avoid fat while getting the calcium you need. That is why it is so important to seek out low fat and nonfat dairy products whenever you can. Doing so will allow you to get all the calcium you need without consuming more fat than you need.

Yahoo! News Search Results for healthy foods

Whole Foods' expands; S.J. store will be its largest (San Jose Mercury News)
If you think trans-fat is bad for you, take heart: Whole Foods Market, the nation's leading purveyor of healthy but typically pricier groceries, has launched a major expansion in Silicon Valley, including the construction of its largest store in the country.
Nine Surprisingly Healthy Foods (WIVB Buffalo)
Eating healthy may be virtuous, but it just doesn't seem like that much fun. Don't despair: not all of those seemingly unhealthy choices actually are bad for you.
Healthy habits (Detroit News)
B read, after a few low-carb-crazed years, is back. According to a survey commissioned by the Grain Foods Foundation and conducted by Harris Interactive, 72 percent of U.S. adults say they eat sandwiches at least once a week.
Mood-food connection: We eat more and less-healthy comfort foods when we feel down, study finds (Cornell News Service)
People feeling sad tend to eat more of less-healthy comfort foods than when they feel happy, finds a new study co-authored by a Cornell food marketing expert. However, when nutritional information is available, those same sad people curb their hedonistic consumption. But happier people don't.
Good for You offers foods that really are just that (Cape Gazette)
By Henry J. Evans Jr. As awareness about the role food plays in maintaining a healthy lifestyle continues to increase among Americans, so too has the consumption of and interest in organic and natural foods.

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