|51–70 years (male)||1000|
|51–70 years (female)||1200|
Calcium is an important component of a healthy diet and a mineral necessary for life. The National Osteoporosis Foundation says, "Calcium plays an important role in building stronger, denser bones early in life and keeping bones strong and healthy later in life." Approximately 99 percent of the body's calcium is stored in the bones and teeth. The rest of the calcium in the body has other important uses, such as some exocytosis, especially neurotransmitter release, and muscle contraction. In the electrical conduction system of the heart, calcium replaces sodium as the mineral that depolarizes the cell, proliferating the action potential. In cardiac muscle, sodium influx commences an action potential, but during potassium efflux, the cardiac myocyte experiences calcium influx, prolonging the action potential and creating a plateau phase of dynamic equilibrium. Long-term calcium deficiency can lead to rickets and poor blood clotting and in case of a menopausal woman, it can lead to osteoporosis, in which the bone deteriorates and there is an increased risk of fractures. While a lifelong deficit can affect bone and tooth formation, over-retention can cause hypercalcemia (elevated levels of calcium in the blood), impaired kidney function and decreased absorption of other minerals. Several sources suggest a correlation between high calcium intake (2000 mg per day, or twice the U.S. recommended daily allowance, equivalent to six or more glasses of milk per day) and prostate cancer. High calcium intakes or high calcium absorption were previously thought to contribute to the development of kidney stones. However, a high calcium intake has been associated with a lower risk for kidney stones in more recent research. Vitamin D is needed to absorb calcium.
Dairy products, such as milk and cheese, are a well-known source of calcium. Some individuals are allergic to dairy products and even more people, in particular those of non Indo-European descent, are lactose-intolerant, leaving them unable to consume non-fermented dairy products in quantities larger than about half a liter per serving. Others, such as vegans, avoid dairy products for ethical and health reasons.
Many good vegetable sources of calcium exist, including seaweeds such as kelp, wakame and hijiki; nuts and seeds like almonds, hazelnuts, sesame, pistachio; blackstrap molasses; beans (especially soy beans); figs; quinoa; okra; rutabaga; broccoli; dandelion leaves; kale. In addition, for some drinks (like soy milk or orange juice) it is typical to be fortified with calcium.
Numerous vegetables, notably spinach, chard and rhubarb have a high calcium content, but they may also contain varying amounts of oxalic acid that binds calcium and reduces its absorption. The same problem may to a degree affect the absorption of calcium from amaranth, collard greens, chicory greens. This process may also be related to the generation of calcium oxalate.
An overlooked source of calcium is eggshell, which can be ground into a powder and mixed into food or a glass of water.
The calcium content of most foods can be found in the USDA National Nutrient Database.
Read more about this topic: Calcium Compounds
Other articles related to "nutrition":
... The policy deals with nutrition of meals served at school, the control of access to some foods and beverages during school hours, age appropriate nutrition education for. 1751 et seq) or the Child Nutrition Act of 1966 (42 U.S.C ... the requirements for the Local Wellness Policy, school districts must set goals for nutrition education, physical activity hat are aligned with the Pennsylvania State Academic Standards for ...
... Every July, La Salette of Roxas celebrates Nutrition Month ... Slogan and Poster Making Contest with a theme about Nutrition ...
... from Quaid-e-Azam University in 1974, and Ph.D in Nutrition from University of Agriculture, Faisalabad in 1979 ... As DAAD fellow he worked at Federal Research Centre for Nutrition in Germany ... surveillance, trace elements in health and disease and infant nutrition ...
... Plant nutrition is a difficult subject to understand completely, partially because of the variation between different plants and even between different species or ...
... published author and current CEO of Labrada Nutrition ... has his own supplement company called Labrada Nutrition ... has been featured on CNBC, FOX, NBC, ABC, CBS, CNN and ESPN as a fitness and nutrition expert ...
Famous quotes containing the word nutrition:
“Men have their own questions, and they differ from those of mothers. New mothers are more interested in nutrition and vulnerability to illness while fathers tend to ask about when they can take their babies out of the house or how much sleep babies really need.”
—Kyle D. Pruett (20th century)