Everyone knows calcium is essential for your body. If asked why you’d probably answer “It’s good for your teeth and bones and stuff.” But if we were to ask you how much calcium you should consume a day, you might start to sweat a little under the pressure.
Most people aren’t able to rattle off the recommended daily intake of vitamins, nutrient, even calories! Calcium is essential It makes your teeth, bones, muscles, and nerves function and even helps clot blood! So how much do you need, and where can you get it (besides drinking milk with every meal).
How Much do I Need?
Unsurprisingly, people from different age groups need different amounts of calcium in their diets. The older a person gets, the more calcium your body needs to keep up its strength.
- Infants from birth to 1 year: 400-600 mg
- Children ages 1-10: 800 mg
- Preteens and teenagers: 1,200 – 1,500 mg
- Adults: 1,200 mg
- Pregnant women: 1,500 – 2,000 mg
- Lactating women: 1,200 – 1,500 mg
- Seniors: 1,500 mg
Pregnant women should also consume more milk than normal (you’re eating for two!)
Where do I Find it?
The first stop to increasing calcium intake is going to be dairy. You know the routine here; milk, cheese, yogurt, cream and more. For those who don’t like or can’t have dairy, there are some alternatives out there. Sardines, dark and leafy greens like kale, turnip and collard greens, soybeans, tofu, and soymilk are all excellent sources of calcium. You can even find calcium-fortified foods, such as certain brands of OJ and cereal.
The Powers of Vitamin D
What does vitamin D have to do calcium? As it turns out, it has a lot to do with calcium! Vitamin D is a significant contributor to your body’s ability to absorb calcium, in fact without it you wouldn’t be able to absorb it at all! Luckily for you, this is the vitamin you get from – you guessed it – standing in sunlight.
Your body is designed to spur on the production of vitamin D when you expose your skin to ultraviolet B rays from the sun. So get out there and play a while, because aside from the sin and supplements there is no real way to get the vitamins you need to support your bodies calcium intake.
Calcium is pretty cool, huh? If you have any further questions or are just looking for a local dentist in Hartford CT, give us a call or fill out the form on the right side of this page. Thanks for reading and we’ll see you next time!