Bone Up On Calcium

zach-t-milkglass.jpgCalcium is the most abundant mineral in the human body with 99 percent of calcium stored in the bones. Making sure that each day’s diet includes enough calcium is important, even if your diet doesn’t contain dairy products.

Of course, milk contains the highest amount of calcium with 8 ounces of milk containing 300 milligrams. Calcium is a mineral that is most present in your child’s bones. Having a diet with foods which are high in calcium to meet daily requirements is necessary for the development of strong bones. It is also an important way to prevent the development of osteoporosis in adults.

Zach loves his milk!

According to the American Academy of Pediatrics, “The average dietary intake of calcium by children and adolescents is well below the recommended levels of adequate intake.” Too many children no longer drink milk, but substitute soda pop and fruit juices. The easiest way to include calcium in your diet is through milk products.

Toddlers (age 1-3 years) require about 500 mg of calcium each day (about 2 glasses of milk).

Preschool and younger school age children (age 4-8 years) require about 800 mg of calcium each day (about 3 glasses of milk).

Older school age children and teens (age 9-18 years) require about 1300 mg of calcium each day. This higher level of calcium is especially important once they begin puberty (about 4 glasses of milk).

Boning up on plant-based sources of calcium is easy:

TryFor children and adults, who have allergies or who may be lactose intolerant, getting enough calcium may be a concern. The good news is that many non-dairy foods contain calcium. If you don’t drink milk, the be sure to eat plenty of green vegetables, such as broccoli and kale, and fish with soft, edible bones, like salmon and sardines, soybeans and white beans. All are excellent sources of calcium. CLICK HERE for Italian White Beans, a great source of calcium.

Try Rannosaurus always says,Green food is yummy!”

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