Do you know that approximately 90 percent of calcium in a human body is stored in our bones and teeth?  Calcium is an extremely important mineral as it helps in the development of a healthy body structure early in life. It minimizes weakening of bones as one ages. A balanced and nutritious diet, rich in calcium and vitamin D, helps in absorbing calcium and is a must for maintaining healthy bones.

Bone Nutrition

Healthy bones need a variety of nutrients including calcium, phosphorus, magnesium, and vitamin D. Calcium plays an important role in muscle contraction, bone health and other functions. In the absence of adequate calcium in the diet, calcium from the bones will be released into the blood stream for other bodily functions.

Calcium for Everyone

Calcium is an essential mineral for everyone that includes pregnant or breastfeeding women. The specified quantities of calcium in different people are listed below:

Infants – 300 mg
Children – 600 – 800 mg
Adults – 1000 mg
Pregnant Women – 1300 mg
Lactating Mothers – 1300 mg
Post-menopausal women – 1200 mg

Sources of Calcium

Cheese, tofu, yogurt, soy drink, orange juice, and fresh fish are rich dietary sources of calcium. Soy products are highly recommended for post-menopausal women as they help in building strong bones. Also, avoid excessive intake of animal protein, as it obstructs the absorption of calcium.

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