Feed Your Bones - Calcium Requirements
Calcium is vital in maintaining the density of our bones and teeth. Calcium requirements vary in the different stages of life. However, recent studies show that only about 10% of individuals are close to meeting the daily calcium requirements. This means a huge number of the population in the US is at risk of developing osteoporosis later in life. Doctors stress the importance of meeting daily calcium requirements to prevent osteoporosis - a crippling disease usually affecting the elderly starting the age of 50 and older. More than $13 billion is spent on health insurance services in treating bone fractures as a result of osteoporosis.
Calcium requirements
Infants aged 0-12 months have daily calcium requirements of 200mg. This is quite easy to achieve since milk largely comprises the infants diet. They can also get calcium from fortified infant cereals and formulas. Moreover, milk remains the highest fractional absorption of calcium compared to other calcium sources. Fractional absorption means the amount of calcium readily absorbed by the body from a certain source. Milk, instance has a fractional absorption value of 32%.
Toddlers from age 1-3 years old have daily calcium requirements of 500mg. Preschool and younger school age children, age 4-8 years old, has a daily calcium requirement of 800mg, older school age children and adolescents, age 9-18, need 1300mg of calcium per day. Calcium is especially crucial during the growth spurt age in puberty when teens are most active.
Adults from age 19-50 are required a calcium intake of 1000mg each day. Adults should be conscious regarding their daily calcium intake since long-term calcium deficiency can lead to osteoporosis. The elderly age 50 and older need 1200mg of calcium per day. Pregnant and lactating women need 1300mg of calcium to support their baby and to meet their own calcium daily requirements. It is imperative to complement your calcium intake with vitamin D, which is integral in order for the body to absorb calcium. Recent studies stress that 200 IU of vitamin D is needed per day so that calcium will not be wastefully passed into the urine or stool.
Calcium sources
The best calcium sources are milk and dairy products. However, if you belong to the non-dairy group or are lactose intolerant, milk and dairy products may not be a good option for you to be able to take in calcium. Calcium can likewise be found in tofu, green leafy vegetables, beans, and calcium fortified cereals and orange juices. Just read the label and make sure that the calcium source comes with vitamin D and meets about a third or more of your daily calcium requirements.
Calcium
Calcium
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