Top 11 Calcium-Rich Foods for Quickly Weight Loss

 

What Is The Role Of Calcium In Your Body?

Calcium has the following functions:

  • Keeps the bones and teeth healthy and prevents osteoporosis.
  • Helps in the smooth circulation of blood throughout your body.
  • Ensures that the endocrine system runs without hassles.
  • Maintains the muscles, tendons, and ligaments, which is important for flexibility.
  • Chief component of cell signaling, transport, and communication.
  • Essential for blood clotting.
  • Activates most of the enzymes and hormones to their active forms.
  • Assists the movement of sperm to the egg during fertilization.
  • Reduces risks during pregnancy.
  • Regulates the heart rate and hypertension.
  • Controls cholesterol and lipid absorption in the intestines.
  • Prevents and treats cancer.
  • Helps in weight management.

Phew! That’s quite a lot of work for one mineral, don’t you agree?

For all these and other functions to be carried out regularly and accurately, there needs to be enough calcium in your body. So, how much is sufficient? And does the requirement vary with age, sex, and body weight? Scroll down for the answers.

How Much Of Calcium Do You Need?

Yes, you are right! The requirements change with age and sex.

AGE MALE FEMALE PREGNANT LACTATING
0–6 months* 200 mg 200 mg
7–12 months* 260 mg 260 mg
1–3 years 700 mg 700 mg
4–8 years 1,000 mg 1,000 mg
9–13 years 1,300 mg 1,300 mg
14–18 years 1,300 mg 1,300 mg 1,300 mg 1,300 mg
19–50 years 1,000 mg 1,000 mg 1,000 mg 1,000 mg
51–70 years 1,000 mg 1,200 mg
71+ years 1,200 mg 1,200 mg

An average adult woman (19-50 years) has to take 1,000 mg of calcium daily, girls (14-18 years) need 1,300 mg, and older, post-menopausal women need about 1,200 mg.

The tolerable upper intake levels (UL) of a supplement are the highest amount that most people can take safely. For calcium, it is as given below:

AGE UL
INFANTS
0-12 months Not possible to establish
CHILDREN AND ADOLESCENTS
1-3 yr 2,500 mg/day
4-8 yr 2,500 mg/day
9-13 yr 2,500 mg/day
14-18 yr 2,500 mg/day
ADULTS 19+ YR
Men 2,500 mg/day
Women 2,500 mg/day
PREGNANCY
14-18 yr 2,500 mg/day
19-50 yr 2,500 mg/day
LACTATION
14-18 yr 2,500 mg/day
19-50 yr 2,500 mg/day

You might now ask me a question – where do you get those high amounts of calcium from?

Very simple – from your diet! Calcium is freely available in a lot of fruits, vegetables, seeds, dairy products, and leaves. The key is to have these calcium-rich foods in the right proportions.

Want to know what those foods are? Let’s get started!

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