Calcium...What about it?

Posted by Tchock Sunday




Why is calcium so important?



You need your bones to grow and you want them to be strong in order to support the height you will gain in this program, for years and years to come. Calcium is what will make it happen.

Calcium is the most abundant mineral in the body and is found mostly in your bones, where it gives them strength. The body does not produce calcium, which means that you must get it from your daily diet. That's why a diet rich in calcium is so important, particularly when bones are growing and developing. Even after full bone development, you still need an adequate calcium intake throughout your life to keep your bones strong and healthy.

Apart from giving strength to your bones, calcium is necessary for many body functions. Practically every cell in your body, including those in your heart, nerves and muscles, relies on calcium.


In order for your body to function properly, the level of calcium in the blood must stay relatively constant. For this to happen, you need to consume enough calcium throughout the day. Otherwise, your blood will “steal” calcium from your bones to maintain the level it requires. Think of your bones as a “bank”. If your diet is low in calcium, your blood “withdraws” the calcium it needs from your bones. When your diet is rich in calcium, you make “deposits” in your calcium “bank”. Over time, if your withdraws exceed your deposits, your bones can begin to weaken and become more susceptible to breaking.

Smoking, alcohol, and caffeine have a negative impact on bone health, especially if your calcium intake is low.

Provided you consume enough calcium, your bones will continue to grow denser until around the age of 30. After that, calcium remains a priority, because you need to maintain your bone mass to minimize gradual loss associated with aging. As you get older, you tend to shrink (especially women). This tendency can be prevented through sufficient calcium intake.

Your bones need regular physical activity to maintain their strength. Exercise helps your body store calcium in the bones, so that the calcium you get from your diet is used more efficiently.

Daily calcium requirements:

Age (Years)
Calcium (Mg)
1-3
4-8
9-18
19-50
50+
550
800
1,300
1,000
1,200


Here are the best calcium natural sources:


Food
Serving
Calcium (Mg)
Rating
Brie cheese
 Buttermilk
 Camembert cheese
Cheese, firm such as
 Cottage cheese, creamed, 1%. 2%
 Feta cheese
 Ice cream
 Ice milk
 Milk, whole, 2%
 1%, skim milk, chocolate
 Milk, fortified
 Milk, powder, dry
 Mozzarella cheese
 Mozzarella cheese partly skimmed
Parmesan cheese, grated
Processed cheese slices:
2 thin slices, 2 thick slices
 Processed cheese spread
Ricotta cheese
 Ricotta cheese, partly skimmed
  Swiss cheese
  Yogurt drink, yogurt frozen
 Yogurt, fruit – flavor, yogurt plain
 Yogurt, fortified fruit - flavor
 Yogurt, fortified plain
50g
250ml (1 cup)
50g
50g
125ml (½ cup)
50g
 175ml (¾ cup)
125ml (½ cup)
250ml (1 cup)
250ml (1 cup)
250ml (1 cup)
90ml (6 Tbsp.)
50g
50g
 45ml (3 Tbsp.)

42g, 62g
45ml (3 Tbsp.)
60ml (¼ cup)
60ml (¼ cup)
50g
175g, 125ml (1/2 cup)
175ml (¾ cup) both
175ml (¾ cup)
175ml (¾ cup)
92
301
193
350
87
254
140
109
315
300
420
318
269
366
 262

256, 384
252
103
136
 480
186, 147
259, 292
344
388
X
XXX
XX
XXX
X
XX
X
X
XXX
XXX
XXX
XXX
XX
XXX
XX

XX, XXX
XX
X
X
XXX
X, X
XX, XXX
XXX
XXX
Almonds
 Baked Beans
Beet greens, cooked
 Brazil nuts
 Bread, whole wheat or white
 Broccoli, cooked
    Cauliflower, cooked
Chickpeas, cooked
 Chili con carne
 Dates
Figs, dried
Kale, cooked
Lentils, cooked
Nuts, mixed
Orange
Prunes, dried, uncooked
Raisins
Red kidney beans, cooked
Rhubarb, cooked
Rice, white or brown, cooked
Rice drink (fortified)
 Salmon, pink, canned, canned w/ bones
Sardines, canned with bones
Sesame seeds
Shrimps, cooked, canned
Soybeans, cooked
Soy drink
Soy drink (fortified)
Spinach, cooked
White beans, cooked
125ml (½ cup)
250ml (1 cup)
125ml (½ cup)
125ml (½ cup)
1 slice
125ml (½ cup)
125ml (½ cup)
250ml (1 cup)
250ml (1 cup)
60ml (¼ cup)
4 medium
125ml (½ cup)
250ml (1 cup)
125ml (½ cup)
1 medium
60ml (¼ cup)
60ml (¼ cup)
250ml (1 cup)
125ml (½ cup)
125ml (½ cup)
250ml (1 cup)
½ - 213 g can
½ - 213 g can
125ml (½ cup)
70g (12 large)
125 (½ cup)
250ml (1 cup)
250ml (1 cup)
125 (½ cup)
250ml (1 cup)
200
163
87
130
25
38
18
84
66
12
61
103
40
48
52
18
21
52
184
12
300
225
210
104
41
93
28
300
129
170
XX
XX
X
X



X
X

X
X


X


X
XX

XXX
XX
XX
X

X

XXX

2 comments

  1. grow taller Says:
  2. great calcium information. exercise also important for grow taller.
    http://www.youtube.com/watch?v=sug-OMk75gg

     
  3. Thanks now i know how to
    grow or appear taller

     

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