What are the best tips to meet the daily calcium requirements?
There are several factors that need to be considered in order to determine and meet daily calcium requirements through diet or use of supplements. Men, women, nursing mothers and children have different requirements for this basic mineral. The age of the person is another factor that needs to be considered to determine the right need for the diet. While most people can get calcium from food and drinks they consume, and if necessary using accessories, there are people who are intolerant lactose and must find alternative means to obtain a healthy amount of calcium. Fortunately, there are several ways to include calcium in the daily routine of man despite the intolerance of lactose. Calcium requirements change into age, because the body stops producing bone tissue as easily and more calcium needs to maintain the existing bone as the body ages. This also happens in women. Men are recommended to add to their diet food and beverages rich in calcium in an effort to meet the necessaryrequirements. Natural cheeses, milk and dark green vegetables are an excellent choice.
women have different calcium requirements depending on their age and the phase of life. Those aged 18 to 50 need 1,000 mg of calcium daily, while women 50 years and higher require 1,200 mg. Medical studies have concluded that calcium deficiencies can lead to osteoporosis, especially in humans already endangered. Eating milk, adding cheese to salads and consuming cereals enriched with calcium are good tips to meet daily requirements.
nursing women have different requirements for nutritional and calcium than other women. These women should receive 1,300 mg of calcium per day. Breastfeeding process takes a lot of calcium from female bones, teeth and other sources if it does not stop mineral enough every day. Doctors recommend using calcium supplements and eat well -tolerated food -rich foods while breastfeeding.
children also haveUnique calcium requirements. Most children need 500 to 800 mg of calcium every day. If there is no allergy to milk, most children can receive corresponding calcium supplies from fortified cereals, dairy products, cheese and ice cream. Pediatricians recommend to encourage children to eat leaf, green vegetables.
people who suffer from lactose intolerance also require calcium. These people can use non -dairy foods rich in calcium, such as tofu, vegetables and corn tortillas to satisfy their needs. Calcium accessories are also a good choice.