Fill Up On Calcium

Fill Up On Calcium

Calcium is the most abundantly present mineral in the human body but it is also the one which causes a

number of problems in both sexes, especially in women. The levels of calcium in the body must be

managed with a proper diet to avoid getting osteoporosis, brittle bones and other bone related

problems.

Both men and women start losing the calcium in the body by the age of 35 and the loss is even greater

for women during menopause. The bones develop rapidly during the teenage years but unfortunately

many of the teenagers do not include enough calcium in their diets.

The amount of calcium needed by a woman varies depending on her age and hormonal state but the

general consumption ranges between:

Ages 11-24: 1200-1500 mg

Ages 25-50: 1000 mg

Pregnant: 1200-1500 mg

Older than 50 (postmenopausal): 1000 mg-1500 mg

Older than 65: 1500 mg

The main sources of calcium are milk and other dairy products but for those who are lactose intolerant,

this may prove to be a major problem. There are many other foods that provide this extra source of

calcium. They are:

Sardines

Broccoli

Cereal

Calcium supplements

Green leafy vegetables

Soy milk

Almonds

Sesame seeds

Oranges

There are some easy ways to include calcium-rich foods in your daily diet with breakfast, lunch, dinner

and snacks.

For breakfast, have cereal with milk

Drink a glass of orange juice

Have a bowl of yogurt with fresh fruits

Add different types of cheeses to your sandwiches

Replace carbonated drinks with plain or flavoured milk

Eat Greek Yogurt

Include legumes in your daily food

Eat low-fat desserts made with milk

Eat a few almonds everyday

Enjoy caffeine-infused milk drinks

There are a number of factors that reduce bone density in the body leading to osteoporosis.

Osteoporosis occurs when the bones in the body become too brittle and start breaking. It is caused by

low levels of calcium in the body and also due to various genetic causes. Some of the causes include:

Too much alcohol consumption

Irregular periods

Little or no exercise

Not enough calcium in the diet

Smoking

Hereditary reasons

Below normal weight

Increasing bone density and keeping osteoporosis is an easy thing to do except when it is caused due to

genetic causes. Make simple changes to your diet, exercise regularly and keep unhealthy habits at bay to

keep you bones strong and healthy. Visit your nearest Apollo Cradle centre to get your bone density

levels tested and learn more on the best foods for stronger bones.

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