It’s a tough world out there, so you have to build yourself up to withstand it. First, start with your body, more specifically your bones. Bones require calcium to keep them strong and healthy.
Typically, women between the ages of 19-50 should consume 1,000 mg of calcium per day. If you are a woman over 51, the recommended amount is 1,200 mg.
For men between the ages of 19-70, it is recommended to consume 1,000 mg of calcium. At age 71 and over, men should then up their calcium intake to 1,200 mg.
Here are a few easy ways to incorporate calcium into your daily diet:
You can consume dairy to keep your calcium requirements up to par. The dairy products don’t necessarily have to be fattening because there are fat-free and low-fat options. They have those options in milk, yogurt, cheese, cottage cheese and soy milk.
A great way to tell whether or not your veggies carry calcium is to look at the color. Dark green vegetables tend to pack a punch in the calcium department. Those vegetables could include broccoli, turnip greens, Chinese cabbage, collard greens and kale. Try to purchase these items in their most organic form. If you must purchase the canned alternatives, try to get the ones with the “low sodium” or “no salt added” labels.
Nutritional facts are written on the packaging of everything you purchase these days at the grocery store. If you’re looking for foods that offer a great source of calcium, then check the label to ensure that the food contains over 10 percent of calcium. Foods with the loaded calcium could be found in breakfast cereals, tofu and orange juice.