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CALCIUM
What is calcium?
How much calcium do I need every day?
Sources of calcium
Easy tips to increase calcium
What Is Calcium?
Calcium a very important mineral in the body. Calcium is needed
to help the body function. Not only does calcium keep your teeth
and bones strong, it also keeps your heart beating and muscles moving.
Not eating enough calcium can cause serious health problems such as osteoporosis.
In osteoporosis the bones become thin and weak and can cause bones to fracture
or break more easily. Most adults do not get enough calcium every
day.
How Much Calcium Do I Need Everyday?
Most people think that only women need to worry about eating enough
calcium and osteoporosis. However, men, women, children, and the
elderly all need to eat the proper amount everyday. The amount of
calcium you need depends on your age.
AGE:
4-8 years 800
mg
9-13 years 1300 mg
14-18 years 1300 mg
19-50 years 1000 mg
51 + years 1200 mg
Sources of Calcium:
Milk
Dried beans Calcium-fortified
orange juice
Cheese Broccoli
Calcium-fortified cereals
Yogurt Leafy
greens
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1 cup milk = 300 mg Calcium
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8 oz yogurt = 300 mg Calcium
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1 oz of most hard cheese = 200 mg Calcium
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¼ cup shredded cheese = 200 mg Calcium
Easy Tips to Increase Calcium – Remember Low-Fat Versions
are Healthier
1. Top toast, bagels, muffins or grits with shredded cheese.
2. Sprinkle shredded cheese on baked potatoes, casseroles, soups,
and salads.
3. Use yogurt or cottage cheese when making dips or spreads.
4. Drink chocolate milk or hot cocoa made with milk for a snack
anytime.
5. Add dried beans to meals, use them in salads, soups, stews
and rice.
References: The American Dietetic Association - http://www.eatright.org
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