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    you need calcium to keep your teeth and bones strong. which of these foods have the most calcium?

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    Food for healthy bones

    Nutrition advice to help build and maintain healthy bones throughout your life.

    Food for healthy bones

    Credit:

    A healthy balanced diet will help you build healthy bones from an early age and maintain them throughout your life.

    You need sufficient calcium to keep your bones healthy and vitamin D to help your body absorb calcium.

    Poor bone health can cause conditions such as rickets and osteoporosis and increase the risk of breaking a bone from a fall later in life.

    You should be able to get all the nutrients you need for healthy bones by eating a balanced diet.

    A good diet is only one of the building blocks for healthy bones, which also includes exercise and avoiding certain risk factors for osteoporosis.

    Calcium

    Adults need 700mg of calcium a day. You should be able to get all the calcium you need by eating a varied and balanced diet.

    Good sources of calcium include:

    milk, cheese and other dairy foods

    green leafy vegetables, such as broccoli, cabbage and okra, but not spinach

    soya beans tofu

    plant-based drinks (such as soya drink) with added calcium

    nuts

    bread and anything made with fortified flour

    fish where you eat the bones, such as sardines and pilchards

    Although spinach contains a lot of calcium, it also contains oxalate, which reduces calcium absorption, and it is therefore not a good source of calcium.

    Vitamin D

    Adults need 10 micrograms (400 International Units or IU) of vitamin D a day.

    It's difficult to get all the vitamin D we need from our diet and we get most of our vitamin D from the action of the sun on our skin.

    From late March/April to the end of September, you can make vitamin D from sunlight by having short daily periods of sun exposure without sunscreen. However, everyone should consider taking a daily vitamin D supplement during the autumn and winter when we cannot make vitamin D from sunlight.

    For babies and children, see vitamins for children.

    At-risk groups

    Some groups of the population are at greater risk of not getting enough vitamin D, and the Department of Health and Social Care recommends that these people should take a daily 10 microgram (400IU) vitamin D supplement all year round. These groups are:

    people who are not often outdoors, for example if they are frail, housebound or living in a care home

    people who usually wear clothes that cover up most of their skin when outdoors

    people with dark skin such as those of African, African-Caribbean or south Asian origin

    Good sources of vitamin D:

    oily fish, such as salmon, sardines and mackerel

    egg yolks

    fortified foods, such as some fat spreads and breakfast cereals

    If you've been diagnosed with osteoporosis, your doctor may prescribe calcium and vitamin D supplements as well as osteoporosis drug treatments if they have concerns that your calcium intake may be low.

    Find out more about treating osteoporosis.

    Menopause

    Women lose bone more rapidly for a number of years after the menopause when their ovaries almost stop producing oestrogen, which has a protective effect on bones.

    There are no specific calcium or vitamin D recommendations for the menopause, however a healthy balanced diet, including calcium, summer sunlight and vitamin D supplements, will help slow down the rate of bone loss.

    Vegans

    Non-vegans get most of their calcium from dairy foods (milk, cheese and yoghurt), but vegans will need to get it from other foods.

    Good sources of calcium for vegans include:

    fortified soya, rice and oat drinks

    soya beans calcium-set tofu

    sesame seeds and tahini

    pulses

    brown and white bread (in the UK calcium is added to white and brown flour by law)

    dried fruit such as raisins, prunes, figs and dried apricots

    The vegan diet contains little, if any, vitamin D without fortified foods or supplements but, for everyone, sunlight on the skin in spring and summer is the main source of vitamin D. Remember to cover up or protect your skin before it starts to turn red or burn.

    Other vegan sources of vitamin D are:

    fortified fat spreads, breakfast cereals and plant-based drinks such as soya drink (with vitamin D added)

    vitamin D supplements

    Read more about sources of calcium and vitamin D in the vegan diet.

    During pregnancy and when breastfeeding, women who follow a vegan diet need to make sure they get enough vitamins and minerals for their child to develop healthily.

    Read about being vegetarian or vegan and pregnant for more information.

    If you're bringing up your baby or child on a vegan diet, you need to ensure they get a wide variety of foods to provide the energy and nutrients they need for growth.

    Read baby and toddler meal ideas for more information.

    Too much vitamin A

    Some research has suggested a link between too much vitamin A and an increased risk of bone fractures. As a precaution, people who regularly eat liver (a rich source of vitamin A) are advised not to eat liver more than once a week, or take supplements containing retinol (a form of vitamin A usually found in foods that come from animals).

    People at risk of osteoporosis, such as postmenopausal women and older people, are advised to limit their retinol intake to no more than 1.5mg (1,500 micrograms) a day by eating less liver and liver products and avoiding supplements containing retinol (including those containing fish liver oil).

    स्रोत : www.nhs.uk

    8 Foods High in Calcium and Why You Need It

    Calcium is an essential mineral that helps promote healthy bones, teeth, and cells. Learn which 8 foods to eat to get more calcium.

    Diet & Weight ManagementReference

    Healthy Foods High in Calcium

    By WebMD Editorial Contributors

    Reviewed by Dan Brennan, MD on October 22, 2020

    IN THIS ARTICLE

    Why You Need Calcium

    Foods With Calcium

    Your body holds an abundance of calcium. Around 99% of this mineral is stored in your bones and teeth. The other 1% is in your blood and soft tissues.

    Eating foods rich in calcium is critical to growing and maintaining strong bones. It’s also an important nutrient for healthy cell function. Your body requires calcium to support muscle and nerve function, regulate blood pressure and hormone levels, as well as facilitate communication between cells.

    Why You Need Calcium

    Calcium is essential for nearly every process in the body. Your body can’t produce calcium. You need to get calcium through foods and supplements, but your body can better absorb it from food. Calcium is also present in some medications such as antacids. The recommended daily amount of calcium is 1,300 milligrams (mg) per day for adults, children, as well as pregnant and lactating women.

    Calcium serves as a critical nutrient for:

    Cellular Function

    Your body maintains a certain level of calcium in your blood at all times, so that your cells can properly function. A dip in calcium blood levels will trigger your body to borrow calcium from your bones.

    Bone Health

    Your bones continually break down and rebuild. Before age 30, the rate that you build bone is higher than the rate that you break it down. Beyond age 30, the rates reverse. This is why people who are elderly have more brittle bones that are more at risk of breaking.

    Osteoporosis occurs when there is an imbalance between bone building and bone breakdown. To lower your risk of developing osteoporosis, you should strive to make the strongest, densest bones before age 30. One way to prevent bone loss after age 30 is by consuming enough calcium. This will lessen the amount your body has to take from your bones.

    Blood Pressure Control

    Calcium helps blood vessels contract and relax, and is therefore needed to maintain healthy blood pressure. Recent studies show that to get this benefit, the calcium must be sourced from food rather than supplements.

    Decreased Risk of Kidney Stones

    Calcium also prevents kidney stones from forming by decreasing the absorption of oxalates, which are found in many plant foods like spinach, beets, raspberries, and sweet potatoes. Oxalates are associated with a higher risk of developing kidney stones. Only calcium from food — not supplements — can help reduce this risk.

    Foods With Calcium

    While many supplements are available, scientists recommend that at least half of your calcium intake should come from your diet.

    These eight foods are some of the best sources of calcium available:

    Dairy products

    Products like milk, yogurt, and cheese are rich in calcium and also tend to be the best absorbed sources of it. Calcium is not absorbed as well from plant and fortified foods.

    Soybeans 

    Dry-roasted soybeans are a good source of calcium. A half-cup contains 230 mg of calcium, making them an excellent source of calcium for those who follow a vegan diet.

    Dark Green, Leafy Vegetables 

    Cooked kale, spinach, and collard greens are all good calcium sources. Collard greens having the highest amount: a half-cup provides 175 mg of calcium.

    Calcium-Fortified Foods

    Orange juice and cereals are often fortified with calcium. Calcium citrate malate is a well-absorbed form found in some fortified juices. There are also fortified cereals that provide as much as 1,000 mg of calcium per serving.

    Canned Salmon

    Aside from dairy products, canned salmon is one of the best dietary sources of calcium. Just 3 ounces of canned salmon provides 181 mg. Salmon also contains Vitamin D, which helps your body absorb more calcium.

    Figs 

    Five dried or fresh figs provide your body with 135 mg of calcium. Papayas and oranges are two other fruits high in calcium.

    Flour Tortillas

    Good news for carb lovers: one 10-inch flour tortilla provides you with 90 mg of calcium.

    Canned Baked Beans

    Four ounces of canned baked beans contain 160 mg of calcium. Beans also contain a lot of fiber.

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    Calcium and Bone Health

    Calcium is the key to lifelong bone health. Learn how to eat to strengthen your bones and prevent osteoporosis.

    healthy eating

    Calcium and Bone Health

    Calcium and Bone Health Calcium is the key to lifelong bone health. Learn how to eat to strengthen your bones and prevent osteoporosis.

    What are the health benefits of calcium?

    Calcium is a key nutrient that many of us overlook in our diets. Almost every cell in the body uses calcium in some way, including the nervous system, muscles, and heart. Your body uses calcium to build healthy bones and teeth, keep them strong as you age, send messages through the nervous system, help your blood clot, your muscles contract, and regulate the heart’s rhythm.

    If you don’t get enough calcium in your diet, your body will take it from your bones to ensure normal cell function, which can lead to weakened bones or osteoporosis. Calcium deficiency can contribute to mood problems such as irritability, anxiety, depression, and difficulty sleeping.

    Despite these vital functions, many of us are confused about calcium and how to best protect our bones and overall health. How much calcium should you get? Where should you get it? And what’s the deal with vitamin D, magnesium, and other nutrients that help calcium do its job? This confusion means that many of us are not getting the recommended daily amount of calcium and approximately one in two women (and about one in four men) over the age of 50 will break a bone due to osteoporosis.

    Getting enough calcium in your diet is not just important for older people. It’s also vital for children, teens, and young adults since we continue building bone mass into our mid-20s. From then on, we can lose bone mass without sufficient calcium in our diets. Whatever your age or gender, it’s vital to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job.

    The calcium and osteoporosis connection

    Osteoporosis is a “silent” disease characterized by loss of bone mass. Due to weakened bones, fractures become commonplace, which leads to serious health risks. People with osteoporosis often don’t recover after a fall and it is the second most common cause of death in women, mostly those aged 60 and older. Men are also at risk of developing osteoporosis, but typically 5 to 10 years later than women. For most people, osteoporosis is preventable, and getting enough calcium in your diet is the first place to start.

    How much calcium do you need?

    Age Males Females

    Newborn to 6 months 200 mg/day 200 mg/day

    6 to 12 months 260 mg/day 260 mg/day

    1 to 3 years 700 mg/day 700 mg/day

    4-8 years 1,000 mg/day 1,000 mg/day

    9 to 18 years 1,300 mg/day 1,300 mg/day

    19 to 50 years 1,000 mg/day 1,000 mg/day

    51 to 70 years 1,000 mg/day 1,200 mg/day

    71+ years 1,000 mg/day 1,000 mg/day

    Source: National Institutes of Health

    Food is the best source of calcium

    Doctors recommend that you get as much of your daily calcium needs as possible from food and use only low-dose supplements to make up any shortfall. Your body is better able to absorb calcium from food than it can from supplements. In fact, studies show that even though people who take calcium supplements have a higher average intake, those who get their calcium from food have stronger bones. Furthermore, using high-dose calcium supplements may increase your risk of kidney stones and heart disease.

    Good food sources of calcium

    Good sources of calcium include dairy products, leafy green vegetables, certain fish, oatmeal and other grains, tofu, cabbage, summer squash, green beans, garlic, sea vegetables and calcium-fortified foods such as cereals and orange juice.

    Good food sources of calcium

    Food Milligrams (mg) per serving

    Yogurt, plain, low fat, 8 ounces 415

    Mozzarella, part skim, 1.5 ounces

    Cheddar cheese, 1.5 ounces

    Cottage cheese, (1% milk fat), 8 ounces

    Cheese, cream, regular, 1 tablespoon

    333 307 138 14

    Milk, nonfat, 8 ounces

    Milk, reduced-fat (2% milk fat), 8 ounces

    Milk, whole (3.25% milk fat), 8 ounces

    Soymilk, calcium-fortified, 8 ounces

    299 293 276 299

    Ready-to-eat cereal, calcium-fortified, 1 cup 100-1,000

    Sardines, canned in oil, with bones, 3 ounces

    Salmon, pink, canned, solids with bone, 3 ounces

    325 181

    Tofu, firm, made with calcium sulfate, 1/2 cup

    Tofu, soft, made with calcium sulfate, 1/2 cup

    253 138

    Turnip greens, fresh, boiled, 1/2 cup

    Kale, raw, chopped, 1 cup

    Kale, fresh, cooked, 1 cup

    Chinese cabbage, bok choy, raw, shredded, 1 cup

    Broccoli, raw, 1/2 cup

    99 100 94 74 21

    Source: National Institutes of Health

    Calcium and whole milk dairy: The pros and cons

    While milk and other dairy products contain a lot of calcium in a highly absorbable form, there may be some potential downsides.

    Whole milk dairy products are often high in saturated fat. Many prominent health organizations recommend that you limit your saturated fat intake and choose low- or non-fat dairy foods, though an increasing body of research shows that eating whole-milk dairy products is linked to less body fat and lower levels of obesity. Low-fat and non-fat dairy products also tend to contain lots of hidden sugar to make up for the loss of taste, which can be far more detrimental to your health and weight than the saturated fat it’s replaced.

    स्रोत : www.helpguide.org

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