How much calcium do I need?
Wondering "How much calcium do I need?" Getting enough calcium, along with diet and exercise, is an important component of health and well-being of an individual
bones care for you in many ways :. they support your body and allow you to move, protect your heart, lungs and brain against injuries and are a storehouse for essential minerals you need to live. According to the National Institutes of Health, approximately 10 million people in the US have osteoporosis and 34 million more have low bone mass, which puts them at increased risk.
yogurt, cheese, milk, sardines, orange juice enriched calcium, kale, spinach, broccoli and almonds are excellent sources of calcium.
Osteoporosis is a bone disease that causes bones to become weak and more likely to break. Until the age of 30, you build and store bone efficiently and within the natural aging process of your bones begin to break down faster than new bone can be formed. In women, bone loss accelerates after menopause when your ovaries stop producing estrogen (the hormone that protects against bone loss). While women are four times more likely than men to develop the disease, men also suffer from osteoporosis
Tips to take care of your bones.
- Maintain a well-balanced diet rich in calcium and vitamin D. Calcium adds strength and hardens bones and vitamin D helps the gut absorb calcium. Yogurt, cheese and milk are excellent sources of calcium. Some food sources include sardines substitute, calcium-fortified orange juice, kale, spinach, white beans, black beans, pinto beans, broccoli and almonds.
- Be active. Physical activity is also important for building bones, more work bones are, the more they get (like muscles). It is important to include exercise weight-bearing, such as running, walking, aerobics, stair climbing and weight lifting on a regular basis.
- Avoid alcohol, tobacco and caffeine. All these substances inhibit the body's ability to absorb calcium from the diet
Discover how much calcium and vitamin D you need every day.
| Life-stage group | calcium mg / day | vitamin D (IU / day) |
| children 0 to 6 months | 0 | 400 |
| The children from 6 to 12 monthgs | 260 | 400 |
| 1-3 years | 700 | 0 |
| 4-8 years | 1000 | 0 |
| 9-18 years | 1300 | 0 |
| of 19 to 50 | 1000 | 0 |
| 51- to 70-year-old males | 1000 | 0 |
| 51- and 70 females | 10 | 0 |
| > 70 years | 10 | 800 |
| 14 to 18 years, pregnant / lactating women | 1300 | 0 |
| 19 to 50, pregnant / lactating women | 1000 | 0 |
Sources: National Institutes of Health, US Department of Agriculture, WebMD, Mayo Clinic LifeWork EAP strategies, Washington and Shady Grove Adventist hospitals. For more information, consult your doctor.
0 Komentar