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
|
great calcium information. exercise also important for grow taller.
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