Good Sources Of Calcium

Are you getting enough calcium in your diet? It is of imperative that you get enough calcium in your diet or you could suffer from osteoporosis. Calcium as you should know is essential for good healthy bones. Large amount of calcium are needed by the body to make bone. Smaller traces are used to assist in the process of blood clotting, intracellular signalling and muscle contraction,

Regular weigh bearing exercises or as some know it as resistance training along with the appropriate diet is of vital importance for maximum bones density especially for growing children and adolescents. So your intake of calcium is directly related to your bone density. The higher the bone density during your growing years the stronger is the skeleton going to be. This will insure greater protection against osteoporosis in later life.

As of today the UK reference nutrient recommends an intake of a minimum of 700mgs for adults (over 19yrs). However between the ages of 15yrs to18yrs the recommended dose for young boys/men is 1000mgs while for young girls/women it is 800mgs. Bone it self is only 18% calcium. It is important that our levels if calcium are always optimum as other wise it is the bone mass which will give it up for other parts of the body there by weakening the your bone structure.

If you are over 50 the following is recommended. Take a daily intake as high as 1200mgs of calcium. It is preferred that it be in the soluble form as in milk and milk products. You would also be well advised to increase your intake of vitamin D. Normally you would be taking at the most 440 IU (international units). Increase this to a healthy 800-1000 IU. As old as you may be and out of form you may be, it would be in your best interest to get up and do some exercise. Its definitely some thing that will do more than just help in strengthen your bone mass. Women after menopause are advised to take estrogens to reduce the risk of osteoporosis. Remember there is always the standard pill of calcium that you can take.

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