Tracking your calcium intake is relatively easy because it appears on nutrition labels. The calcium per serving is shown as a percentage of its Daily Value (DV), which is 1,000 milligrams (mg). So food with 20 per cent of the DV for calcium has 200 mg calcium per serving (multiply 1,000 by 0.20).
The calcium DV used for labels covers the needs of younger adults. As we age, our ability to absorb calcium decreases. Women aged 51 and older and men aged 71 and older need 1,200 mg calcium daily, which would be 120 per cent of the current DV. The government is considering increasing the calcium DV to better cover all adults’ needs.
Bones and teeth contain 99 per cent of the body’s calcium, but this mineral also supports muscle movement, nerve messages, blood flow, and hormone activity (including insulin). If you’re low on calcium, your bones sacrifice calcium for these tasks, which increases the risk of osteoporosis. Dietary shortfalls of calcium also have been linked with a greater risk of type 2 diabetes, hypertension, and obesity.
Dairy products are top sources of calcium, typically supplying 200-400 mg calcium (about 20-40 per cent of the DV) per serving. People with lactose intolerance may tolerate cheese better than milk; hard cheeses (such as cheddar and Swiss) contain less than 1 gram of lactose per 1-ounce serving, and milk has 13 grams of lactose per cup.
Nondairy calcium sources are also available. Calcium supplements should be selected with a health expert’s guidance to avoid nutrient imbalances.
So eating food that is good for calcium production is very important to balance the healthy chart of the body. Seeds like poppy, sesame, celery and chia are a powerhouse for calcium. They are also a good source of protein and healthy fats.
Also, yoghurt is packed with calcium and proactive bacterias. Furthermore, Sardines, beans, lentils and almonds can also provide the needed amount of calcium in the body.