Benefits of Calcium

dairyCalcium is an important mineral that not only helps to strengthen your teeth and bones, it also helps your nerves and muscles function properly. Calcium is not something that your body can make on its own; you must rely on your diet to meet its daily needs. If your body doesn’t get enough calcium through the foods you are eating, it will take it from your bones which can eventually lead to osteoporosis. It is essential that you get enough calcium daily, no matter what your age.

The recommended daily intake of calcium for someone 18-50 years old is 1000mg, while adults over the age of 50 need 1200mg. There are many sources of calcium:

  • Milk and yogurt300mg per serving
  • Cheese200mg per ounce
  • Spinach250mg in one cup
  • Broccoli80mg
  • Canned sardines325mg per 3 ounce
  • Canned salmon180mg per 3 ounce
  • Nuts and almonds130mg in one cup

Remember, where there are calories, there is fat. Many of these choices come in low fat or even non fat varieties that taste just as good and have the same amount of calcium as the regular version.