FOOD ISSUES

CALCIUM

Information: food issues. Calcium is an important macromineral that is absolutely necessary for healthy bones and teeth. It helps your heart and nerves function properly and helps your blood to clot.

How Much Calcium Is Enough? The recommended dietary allowance (RDA) for calcium is:

• 1,000 milligrams a day for women and men ages 19 to 50.
• 1,200 milligrams a day for men and women age 51 and older.
• 1,000 milligrams a day for pregnant or breastfeeding women.

Good Sources of Calcium

1. Milk (low- or non-fat varieties are best if you are watching your fat intake).
2. Yogurt.
3. Cheese.
4. Green leafy vegetables, such as spinach, kale, broccoli, bok choy, collards and Chinese cabbage.
5. Tofu.
6. Canned salmon or any fish with bones.
7. Calcium-fortified juices.

Too little calcium in the diet can lead to calcium deficiency and osteoporosis, a weakening of the bones that puts people at increased risk for fractures. People with calcium deficiencies may also suffer from dental problems and hypertension.

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