Getting Enough Calcium in Your Diet

Getting enough calcium in your diet is very important, especially for women because they are more susceptible to getting Osteoporosis. There are approximately 75 million people affected by Osteoporosis in Japan, Europe and the US alone. 1 in 3 women over the age of 50 will experience fractures related to Osteoporosis. 

How much calcium do I need? For most young women, the intake should be between 1000-1300 mg per day, postmenopausal women should be between 1200-1500 mg and men should be between 1000-1200. 

It is very important to take in the proper amount of calcium daily to prevent bone loss. It is very difficult to replace bone loss. Although there are treatments for Osteoporosis, there is no cure. For women, the bone mass peaks at the age of 30. From 30, the bone loss begins and as you get older, the acceleration of bone loss speeds up. 

The most common misconception about calcium is that it can only be found in dairy products. Many people think the only way you can get the right amount of calcium in your diet is by drinking milk, eating cheese, etc. There are many calcium-rich foods that are also rich in other nutrients too. 

It is also important to get the right amount of Vitamin D as well. Vitamin D aids in the absorption of calcium into the body. 

Here are a few lists of things you can eat/do to get the right amount of calcium and Vitamin D. There are many options suitable for any type of diet.  

-milk

-cheese

-yogurt

-salmon

-tofu

-collard greens

-almonds

-spinach

-white beans

-broccoli

-peas

-Brussel Sprouts

-sesame seeds

-bok choy

-oranges

-apricots

-figs