Monday, May 14, 2012 at 3:00 PM
| posted by Sarah-Jane Bedwell
Are you getting enough calcium? Since May is National Osteoporosis Awareness Month, I thought it would be a great time to ask this question. You probably already knew that getting enough calcium is important for healthy bones and teeth, but did you know calcium is also important for wound healing, keeping hormones and blood pressure in check, and even muscle contraction and weight loss?
So you can see how important it is to get the daily recommended 1000-1300mg we women need each day. Dairy products are an excellent source of calcium, and as an added bonus, they also contain vitamin D, which is needed for calcium absorption. However, many women avoid dairy products fearing that they are too high in fat, but low-fat and fat-free milk, yogurt, and cheeses have just as much calcium as the full-fat versions! Most dairy foods have between 350-600mg of calcium per 100 calorie serving.
What do you do if you have a milk allergy and can't eat dairy products? Well, contrary to popular belief, while dairy products are some of the best sources of calcium, they are not the only sources of calcium. Fish canned with bones (such as salmon) ranks right behind dairy foods with about 200mg of calcium per 100 calorie serving. Many vegetables are good sources of calcium as well, including:
Broccoli--45 mg for 1/2 cup, cooked
Kale--100 mg for 1/2 cup, cooked
Spinach--120 mg for 1/2 cup, cooked
Pinto beans--about 45 mg for 1/2 cup
Kidney beans--about 40 mg for 1/2 cup
You can also get non-dairy calcium from fortified foods, such as:
100% juices with added calcium
Almond or soy milk with added calcium
Most fortified foods contain around 200-300mg of calcium per serving, but always check the nutrition facts panel to be sure. Look for products that are also fortified with Vitamin D to promote calcium absorption.
Be sure to avoid excessive intake of sodium, protein, fat, alcohol and caffeine as excessive amounts of any of these can interfere with calcium absorption. It is also important to eat calcium-rich foods throughout the day instead of all at once as the body can only absorb a little at a time.
My Info on Herbalife Calcium supplement that I can help you for bones plus it has 100% of vitamin D,,,,not only is it great with osteoarthritis & preventing osteoporosis but research from Tuft's University 2009 tells us that Vitamin D can reduce cancer risk, prevent some heart attacks in men, & appears to be linked to lower fasting blood sugar levels & better insulin sensitivity. It is a bargain at $17.85!