Calcium should be consumed The Daily

Calcium should be consumed The Daily

The Calcium should be consumed per day ... You've probably heard that calcium is essential for bone health and prevent diseases like osteoporosis. But despite that you take your glass of milk a day, you may not reach the amount of calcium in the bones need to stay healthy. Here we tell you how much calcium you consume.



When I talk of calcium, you can immediately think of the health of your bones. You're right! Calcium is a mineral that our body needs to perform many functions, including maintenance of healthy bones and strong teeth. While calcium is also essential to send nerve impulses to the brain, plays a crucial role in blood clotting and regulation of the heartbeat. 99% of calcium is stored in bones and teeth. Therefore, when we think of healthy bones and teeth, just think it is necessary to consume calcium.



Where is calcium? Ideally, you can get calcium from food. Milk and its derivatives are considered an important source of calcium, therefore, among others, the U.S. food pyramid Eat three servings of milk or milk derivatives per day.



Obviously, calcium is also found in other foods such as tofu, sardines, green vegetables, beans or green beans and almonds, among others. But how do you know you're getting an adequate amount of calcium?

The National Academy of Sciences in the United States issued these recommendations based on the age of the person:



For people who are between 19 and 50, the recommended dose is 1,000 milligrams a day. Those who are over age 50 should consume 1,200 milligrams of calcium per day and in the case of pregnant and lactating women, the recommendation also is 1,000 milligrams a day.

Of course, if someone has osteoporosis or problems with your doctor makes different recommendations, these numbers are not for individual cases, but always follow your doctor's instructions.

If you want to know in detail how many milligrams you are getting a day, your doctor or registered dietitian can give a list or give recommendations.



If you are not complying with the requirements for age and sex, perhaps a calcium supplement is recommended for you. But always remember that foods provide other nutrients that recent research suggests that supplements may increase the risk of heart attacks by 30%.



The Calcium should be consumed per day ... Some examples of foods that contain calcium include:



-A cup of evaporated skim milk, 742 mg. calcium

-A cup of nonfat yogurt with 13 grams of protein, 452 mg. calcium

-A cup of nonfat yogurt with 12 grams of protein, 415 mg. calcium-One cup of nonfat yogurt with 10 grams of protein, 354 mg. calcium-full cup of yogurt, with 8 grams of protein, 275 mg. 3onzas calcium (85 grams) of sardines with bones, 325 mgs. calcium-One cup of spinach (cooked or frozen) unsalted, 291 mgs. A cup of calcium-canned spinach, 272 mgs. calcium-One cup of cabbage (cooked) without salt, 190 mg. A cup of calcium-soy or soy beans (cooked) without salt, 261 mg. calcium-One cup of turnip (cooked or frozen) unsalted, 249 mgs. calcium-One ounce (28 grams) of Swiss Gruyere cheese, 224 mgs. calcium-One ounce (28 grams) of mozzarella cheese, 207 mgs. calcium-cup of cottage cheese with 1% fat, 138 mg. Calcium-A toast with guacamole, 211 mgs. calcium

Of course calcium is a cornerstone for maintaining good bone health (bone), but other factors also contribute to bone health:



After eating enough calcium from their son to achieve proper bone density. Exercise daily, including weight training or resistance to maintain strong bones. Get enough vitamin D, which is essential for proper absorption of calcium. Remember that vitamin D is obtained through the milk, supplements and a daily exposure to the sun.

Do not forget that strong bones helps prevent osteoporosis and preventing fractures (broken bones) in old age keeps you independent.



Be sure to eat foods with calcium!



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