What’s the fuss about calcium?
We all know calcium is essential for strong bones and teeth, but it plays a role in muscle and nerve function, blood clotting, and regulating blood pressure. If you do not consume enough calcium each day, the body will take what it needs from your bones.
Younger people need calcium to during peak growth periods to ensure that ‘peak bone density’ is achieved. When bones become thin, osteoporosis may develop. Osteoporosis affects both men and women, but post-menopausal women are particularly at risk because they lose calcium more easily from their bones.
To keep our bones strong, and prevent osteoporosis, a diet rich in calcium and lots of weight bearing exercise is recommended.
How much calcium do we need each day?
Younger adults (14-18 y) ................... 1300mg
Adults .................................................... 1000mg
Women over 51y ................................. 1300mg
Males over 71y .................................... 1300mg
What foods are rich in calcium?
1 cup trim milk = 375mg
1 cup calci-trim or xtra = 500mg
40g edam cheese = 308mg
¼ cup cottage cheese = 37mg
1 cup soy and rice based milk = 325mg
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1 can sardines (100g) = 550mg
6 mussels = 130mg
½ cup canned salmon = 110mg
½ cup chickpeas = 55mg
½ can baked beans = 125mg
¼ cup dried figs = 100mg
¼ cup almonds = 100mg
½ cup Tofu = 137mg
½ cup cooked rhubarb = 125mg
1 cup cooked broccoli = 100mg