You know you need it, but what IS it? Calciumis a type of mineral that your body uses to build and protect your teeth and bones. Having a calcium deficiency puts you at a greater risk of osteoporosis, a disease that causes your bones to weaken due to calcium depletion. Fragile bones can lead to a loss in height, spinal problems and fractures. Osteoporosis is a debilitating disease, particularly among women, but if you eat foods that are rich in calcium, you CAN prevent bone loss.
You reach your peak bone mass during your teen and young adult years. Don't despair. This doesn't mean that you are destined for bone loss after you hit the 25 year-old mark! Maintenance is the goal, with the proper nutrition and bone-strengthening exercises.
Dairy products are the most obvious sources of calcium. Milk, cheese, and yogurt are chock-full of calcium, but getting the recommended dosage might be a problem for those of us with lactose intolerances or for dieters following a low-fat eating plan. So here are some lesser-known sources of calcium that are great if you want to try something new:
Leafy green vegetables (broccoli, kale)
Figs
Molasses
Calcium-fortified tofu or soy milk
Whole grains
Calcium enriched orange juice
Salmon, canned, with bones
Sardines, canned
Tuna, canned
Beans - white, navy, chickpeas
Oatmeal
Turnip greens
Okra
Broccoli
Oranges
You should aim for 1000 to 1500 mg of calcium per day, depending on your age and your dietary needs. Children, pregnant women, and teenagers may need extra calcium to support their bones during those vital years. If you are in one of those categories, make sure you drink plenty of milk (or calcium-enriched soy milk) so your bones will remain strong way into your golden years.
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