Calcium Does a Body Good

I have been allergic to milk for many years. This doesn't mean I can pop one of those little pills and chow down, or drink the lactose free milk. My system does not tolerate milk or milk products. This can be very annoying as so many things out there have milk and I would dearly love to try them! But if I do, I pay the piper, so avoidance is the best scenario for me. So what are my options for Calcium intake? Calcium is essential for healthy and strong bones and teeth. As a woman we are inundated with the advice to bring up our calcium intake for strong bones to avoid osteoporosis. Calcium is found in many things and if you are smart about it, everyone can find valuable and wholesome sources for their daily calcium intake other than dairy products.

Many fruits and vegetables are rich in Calcium. Vegetables retain their calcium more so than dairy products studies are starting to indicate. Many vegans avoid milk and milk products but still get plenty of calcium. A diet rich in the following foods would provide you with the recommended daily allowance of calcium, oranges, apricots, pears, raisins, dates, prunes, dried figs, broccoli, okra, sweet potatoes and most dark green leafy vegetables such as kale, collard greens, dandelion greens and bok choy. Calcium is significant in Brazil nuts, hazelnuts, chestnuts, filberts, sesame seeds, sunflower seeds and pumpkin seeds. Oats and barley are good calcium sources along with beans, peas, soy products, seaweeds, sprouts and blackstrap molasses. Alfalfa, cayenne, chamomile, kelp, lemongrass, paprika, parsley and peppermint are among the numerous herbs containing calcium. Fish and seafood also contain significant calcium. The following fish and seafood are great sources of calcium: salmon (with bones), sardines, mackerel, flounder, shrimp, clams and oysters. As you can see calcium can be found in a lot more than just dairy products.

Calcium is important for bone growth and development as well as muscle contraction and relaxation, blood clotting and nerve impulse transmission. When the diet does not provide enough calcium the body will take it from the store resources in the bones. Though in the news we hear of how important calcium is to aging women, we must keep in mind that children and men also need strong bones, teeth and the benefits of calcium. It may be important to woman but everyone must be aware that they need calcium. The United States as a whole has very low calcium intake. Fast foods and sodas have taken place of the whole foods that bring us important nutrients to include calcium.

We must also be aware of those things that take calcium out of our systems. If you are allergic to milk or are lactose intolerant you need to keep in mind that there are other things that will take out the calcium that you have tried so hard to work into your diet. . Caffeine, salt, excessive protein, soft drinks and processed meats can contribute to calcium loss through urine. Smoking and high fat intake can inhibit calcium absorption, while alcohol can leach calcium out of the bones.

How much calcium do you need? That really depends on your age and gender. Children ages one to three 500 mg, ages four to eight 800 mg are needed. For adults ages nine to eighteen 1300 mg, ages nineteen to fifty 1000 mg, ages fifty-one plus 1200 mg are recommended. A higher intake for pregnant and lactating females is also recommended, as calcium is vital to a baby's development. Most supplements for adults go by the 1000 mg of calcium. Yes it is possible to get to much calcium in your diet. Taking 2000-2500 mg of calcium a day can interfere with absorption of zinc, iron and magnesium and may increase the risk of kidney stones.

When using supplements to help you provide your calcium intake, keep in mind that it is only a supplement, they are not meant to replace food. That eating whole nutritious foods can not be replaced by supplements. Supplements can play a significant role in making sure that you have all the right vitamins and minerals in your diet. When taking calcium supplements avoid taking any with iron, take calcium carbonate with food, calcium citrate can be taken at any time, and absorption is best at doses of 500 mg or less. It is also important to choose calcium supplements with the USP, United States Pharmacopoeia, symbol. This insures it meets their standards.

Calcium is an important mineral for everyone. Not just women or those of us who can not have dairy products. Calcium helps us maintain strong healthy bodies. If you do not get the daily dose of calcium you could be at risk for osteoporosis, tooth decay and a host of other risk. Keep in mind that there are many foods that have calcium in them to include all those green leafy vegetables. And if you can't work these into your diet, make sure you are taking a supplement. If you are concerned about your calcium intake be sure to discuss it with your doctor and ask his advice and guidance. Remember Calcium does a body good!