Calcium

The need for calcium in our daily diet can never be overstated. Not only does it give us energy with all that it does for our bones and teeth, it is also an essential nutrient for our bodyx92s routine activities, keeps the heart beating at a steady pace, and the nerves, muscles and blood in good working order.

Calcium in the body in required amounts is the key to its efficient functioning. According to the USDA, the daily intake of women aged 20-29 years is 778 mg per day; while that of women aged 30-50 years is 719 mg. However, men in the age group of 20-29 years need 1075 mg per day.

If we do not get these required amounts of calcium from low-fat dairy products, milk and broccoli, the body will x91stealx92 as much calcium as it needs from your bones for its specific functions. Over time, this only reduces your bone strength and causes osteoporosis, a disease of fragile and brittle bones.

This is why we must eat a large variety of nutritious foods, and balance it with plenty of physical activity to maintain our weight or decrease our obesity. To get the best out of your food, choose a diet that is high in grain products, vegetables, fruits, and food low in fat, saturated fat, and cholesterol but moderate in sugars, salt and sodium.

Calcium-rich food can be found naturally in dairy products, apart from certain other foods too. By incorporating calcium in your daily diet, it will help build bones and teeth and maintain bone strength, while also helping in muscular contraction, blood clotting, and maintaining cell membranes. The amounts of calcium our bodies absorb depend upon our bodyx92s needs for calcium. While Vitamin D accelerates calcium absorption, calcium absorption tends to decrease with age.

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