How Much Calcium Do You Need For Healthy Bones
Calcium is one of the essential nutrients that you need to stock your body up with. The fact is that it is an abundantly available nutrient in the human body. The skeletal system is comprised largely of calcium deposits. It means that one must not dial down the intake of calcium to enable healthy bone growth. Around 99% of all the calcium in our body is in the teeth and the bones. It is the framework on which the muscle, tissues, and organs are supported over.
In a healthy human body, the body removes some of the pre-existing calcium and then replaces it with new calcium deposits. Technically, if more calcium is taken out than put back in, it would mean that the subsequent bones are weak and porous. This lowered porosity and loss in strength leads to a higher risk of fracture, bone breaks; needless to mention joint pain. If the diet you follow is calcium-rich, then your body can make up for the deficit. So the question is how much of this calcium need we take in? Let us see what has been recommended.
How Much Of Calcium And When?
The calcium intake must be the maximum during the age groups of 11 to 18 years of age. It must be close to 1000mg. After the age of 19, the average intake should be reduced to around 700mg. This must be maintained throughout, for optimum bone growth and regrowth. Milk is a great source of vitamin. A pint of whole milk will give you about 224mg of calcium-so this means around 4 glasses a day. Rather than that, there are other calcium-rich foods that you can take in. These are:
- Nuts such as Walnuts, almonds
- Seeds such as chia
- Leafy greens, especially the darker shades of green, such as collards and kale which has around 150mg of calcium per 100g
- Whole wheat products
- Vegetable such as broccoli, cabbage
- Fish such as shrimp, salmon, and sardines
A combination of these must be consumed each day to ensure that you don’t fall short of calcium available in your body. It is usually up to the age of 35, which bone growth occurs. After this, there is a steady deterioration of bone mass. This means that, if the peak bone density is low, then the chances of falling prey to knee joint pain and fracture is more in later stages of life. This is why you must stock up on the calcium and reach this ‘peak’, and keep yourself in the clear.