Don't Starve Your Bones!

About Calcium

Calcium plays an important role in strengthening bones and teeth. It also helps muscles and nerves function properly. The body doesn’t make calcium so it relies on our diet to meet its needs.

Bones and teeth store about 99 percent of the calcium in the body, with the remaining one percent usually found in blood, muscles, and other tissues.  If our body isn’t getting enough calcium from the food we eat, it will take the mineral out of our bones, essentially robbing them of some of their strength. A calcium deficiency can eventually lead to Osteoporosis which is the loss of bone mass. Because bones are continually repaired throughout our lifetime, it is essential to get enough calcium, in spite of your age.

It is currently recommended that adults aged 18-50 require about 1,000 milligrams (mg) of calcium a day, while adults ages 51 or older need 1,200 milligrams. (It is also worth noting that adequate consumption of vitamin D aids in the absorption of calcium.)

Are you getting enough calcium?  Check out this calcium calculator to find out

Click on the video below to find out ways to get calcium with dairy products

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Ways to increase your calcium consumption

  • Add beans to soups, chilli, and pasta dishes
  • Grate low-fat cheese over soups and salads
  • Enjoy a smoothie made with yogurt
  • Use milk instead of water in soups, breads, sauces, or salad dressings
  • Use milk in preparing hot chocolate, mashed potatoes, oatmeal and soups
  • Use canned salmon instead of tuna for sandwiches and casseroles
  • Try plain yogurt as a vegetable dip
  • Make whole-wheat pancakes made with milk for breakfast.
  • Include leafy vegetables in baked casseroles such as lasagna
  • Serve a stir-fry packed with calcium-rich foods like broccoli, bok choy or tofu
  • Buy cereals fortified with calcium
  • Snack on crunchy broccoli instead of potato chips
  • Substitute plain low-fat yogurt for recipes that call for sour cream
  • Take a daily supplement, available in capsules or chewable tablets
Check out the Pros & Cons of drinking Cow’s Milk


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