Getting enough calcium and vitamin D is essential to building strong, dense bones when you’re young and to keeping them strong and healthy as you age. It is very crucial to include calcium-rich foods from early ages to keep your bones healthy. The information included here will help you learn all about calcium and vitamin D – the two most important nutrients for bone health.
Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, it helps our blood clot, nerves send messages and muscles contract. About 99 percent of this vitamin in our bodies is in our bones and teeth. Each day, we lose calcium through our skin, nails, hair, sweat, urine, and feces, but our bodies cannot produce new of it. That’s why it’s important to try to get this vital mineral from the food we eat. When we don’t get enough calcium for our body’s needs, it is taken from our bones.
Food is the best source of calcium. Dairy products, such as low-fat and non-fat milk, yogurt and cheese are high in calcium. Certain green vegetables and other foods contain calcium in smaller amounts. Some juices, breakfast foods, soy milk, cereals, snacks, bread and bottled water have calcium that has been added. If you drink soy milk or another liquid that is fortified with calcium, be sure to shake the container well as calcium can settle to the bottom. Apart from dairy products, your body can extract calcium from leafy green vegetable sources. Opt from spinach, turnip, kale, romaine lettuce, celery, broccoli, cabbage, asparagus, and mushrooms or toss all of them into a salad.
To determine how much calcium is in a particular food, check the nutrition facts panel of the food label for the daily value (DV) of calcium. Food labels list calcium as a percentage of the DV. This amount is based on 1,000 mg of calcium per day.
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