Calcium for Bone Health

Calcium for Bone Health - Noteablelists

What is Calcium?

Calcium is one of the most necessary minerals of our life. Calcium is required for building bones and also it helps in keeping them healthy. Mainly calcium helps in building strong and dense bones in the younger ages and also helps to keep them strong and healthy as you age. Also calcium helps our blood to clot early, stopping outflow of blood before the situation turns severe. 99% calcium of our body is in our teeth and bones.

Every day we lose calcium. Calcium mainly comes out from our body with our skin through sweat and also with urine. Our body is not able to produce its own calcium. So we need to take in the required calcium from other sources like the foods we eat. When our body doesn’t get enough calcium then it automatically starts taking the required quantity of calcium from our bones.  And if this practice happens too often then our bones can be damaged and easier to break.

How Much Calcium do we need in our daily life?

The amount of calcium we need in our daily life mainly depends on our age and sex.

Women of Age 50 & younger needs at least 1,000 milligram of calcium daily
Women of Age 51 & older needs  at least  1,200 milligram of calcium daily
Men of Age 70 & younger needs at least  1,000 milligram of calcium daily
Men of Age 71 & older needs at least  1,200 milligram of calcium daily

How can we determine calcium level by reading food labels:-

We need to go through the nutrition facts portion for the details of daily value. Most of the time level of calcium is mentioned as a percentage of daily value (DV). The amount is based on 1000 mg of calcium on a daily value basis. For example:-

  • 30% DV of calcium signifies 300 mg of calcium.
  • 20% DV of calcium signifies 200 mg of calcium.
  • 15% DV of calcium signifies 150 mg of calcium.

Calcium rich food sources:-

Different types of dairy products like yogurt, milk and cheese are the best sources of calcium. We can also get calcium from several green vegetables, juices, breakfast foods, soy milk, cereals, snacks, and breads. Nowadays some companies also sell bottled water with added calcium.

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