How much calcium do I need?,How do I know how much calcium is in the foods I eat?,What foods contain calcium?

DISCOVER HOW CALCIUM EASE YOUR MENOPAUSE AND ERASE YOUR RISK OF OSTEOPOROSIS AND BLOOD PRESSURE.

As you age your ability to absorb calcium from your diet decline by 60% from childhood to adulthood. You typically have enough calcium in your food such as beans, milk, bread but it cannot be consumed properly without vitamin D that you bath from sunlight. Vitamin D activate calcium to make bones firm.

In detail what calcium have and do mean;
Calcium is a mineral that gives strength to your bones. Calcium is also necessary for many of your body’s functions, such as blood clotting and nerve and muscle function. During the teenage years (particularly ages 11-15), your bones are developing quickly and are storing calcium so that your skeleton will be strong later in life. Nearly half of all bone is formed during these years. It’s important that you get plenty of calcium in your diet because if the rest of the body doesn’t get the calcium it needs, it takes calcium from the only source that it has: your bones. This can lead to brittle bones later in life and broken bones or stress fractures at any time. Unfortunately, most teen girls actually do not get enough calcium in their diet.
 

Of course you’ve heard that 99% of calcium is essential required for vascular contraction and vasodilation, nerve transmission, and hormonal secretion, yet less than 1% of total body calcium is needed to support these thoughtful metabolic functions.

Remember your body use calcium to stabilize blood pressure and building strong teeth and bones.

As a vegans, you eat no animal products and sometimes you eat eggs but no dairy products.

Listen …

You might not obtain sufficient calcium because of your escaping dairy foods. Think of what happen during menopause this leads to bone loss because decreases in estrogen production both increase bone resorption and decrease calcium absorption.  This deficiency led you to high risk of osteoporosis.

What is osteoporosis?

Osteoporosis is a bone disease that causes bones to become fragile and more likely to break. It develops slowly and is usually caused by a combination of genetics and too little calcium in the diet. Osteoporosis can also lead to shortened height because of collapsing spinal bones and can cause a hunched back.

How do I know if I’m at risk?

Several factors can put a young person at risk for developing osteoporosis. They include:

• Being white
• Being female
• Being underweight
• Having a family history of osteoporosis
• Having irregular periods
• Doing little or no exercise
• Not getting enough calcium in your diet
• Smoking
• Drinking large amounts of alcohol

Osteoporosis can be prevented. There are some risk factors that you cannot change (such as your race and your family history), but there are some you can! Eat a healthy diet, exercise on a regular basis, and don’t smoke!

How much calcium do I need?

Children and teenagers between the ages of 9 and 18 should aim for 1,300 milligrams per day, which is about 4 servings of high-calcium food or drinks. Each 8-ounce glass of milk (whether skim, 1%, 2%, or whole) and each cup of yogurt has about 300 milligrams of calcium. Adults 19 to 50 years of age should aim for 1,000 milligrams per day.

How do I know how much calcium is in the foods I eat?

For foods that contain calcium and have a nutrition facts label, there will be a % Daily Value (DV) listed next to the word calcium. To figure out how many milligrams of calcium a serving of food has, take the % DV, drop the % sign, and add a zero. Can you use the label to find out how much calcium is in one cup of skim milk? 30% means there is about 300mg of calcium per serving. The table below shows how much calcium is in some calcium-rich foods from different food groups.

What foods contain calcium?

You probably know that dairy foods such as milk and cheese are good sources of calcium, but do you know that tofu and beans contain calcium, too? Even if you don’t drink milk or eat cheese, you can get the calcium you need from other foods. See the list of high-calcium foods at the end of this guide.

What if I’m lactose intolerant?

If you are lactose intolerant and can’t drink milk, there are plenty of other ways to get enough calcium. These include eating foods high in calcium and drinking fortified soy milk, fortified juice, almond milk or lactose-free milk (the lactase enzyme that you are missing has been added into the milk). You may also take lactase enzyme tablets before eating dairy products to help digest the lactose sugar in the milk. Some people who are lactose intolerant can tolerate having small amounts of milk or other dairy products.

How can I get more calcium in my diet?

Here are some ideas for how you can get more calcium in your breakfast, lunch, dinner, and snacks:
Calcium tips.

What if I just can’t get enough calcium in my diet?

It’s best to try to meet your calcium needs by having calcium-rich foods and drinks, but some teens find it hard to fit in 4 servings of high-calcium foods daily. If you don’t like dairy foods, calcium fortified juice or soymilk, you may need a calcium supplement. Calcium carbonate (for example, Viactiv® or a generic chewable) and calcium citrate (for example, Citracal®) are good choices. When choosing a supplement, keep the following tips in mind:

• Most calcium supplements have between 200 and 500 milligrams of calcium. Remember, your goal is 1,300 milligrams of per day.
• If you have to take more than one supplement per day, it is best to take them at different times of the day because your body can only absorb about 500 milligrams of calcium at a time.
• Don’t count on getting all of your calcium from a multivitamin. Most basic multivitamin/mineral tablets have very little calcium in them.
• Look for a calcium supplement that has vitamin D added. Vitamin D helps your body absorb calcium.
• Avoid “oyster shell” or “natural source” calcium supplements. These may have lead or aluminum in them and are not recommended.
• Know that your dietitian or health care provider will be able to support you with recommendations on what supplement will best suit your needs.

Food:	Serving:	Milligrams of Calcium:
Dairy Products:
Yogurt, low-fat	1 cup	338-448
Ricotta cheese, part-skim	1/2 cup	337
Milk (skim)	1 cup	299
Fortified soy and rice milks	1 cup	301
Milk (1%)	1 cup	305
Milk (whole)	1 cup	276
Ricotta cheese, whole	1/2 cup	257
Swiss cheese	1 ounce	252
Mozzarella cheese, part skim	1 ounce	222
Cheddar cheese	1 ounce	201
Muenster cheese	1 ounce	203
American cheese	1 ounce	296
Frozen yogurt	1/2 cup	103
Ice cream	1/2 cup	84
Pudding	4 ounce container	54
Protein Foods:
Canned sardines (with bones)	3 ounces	325
Soybeans, cooked	1 cup	261
Canned salmon (with bones)	3 ounces	181
Nasoya Tofu Plus®, firm	3 ounces	200
Kidney beans, canned	1/2 cup	44
White beans, cooked	1/2 cup	81
Crab, canned	3 ounces	77
Clams, canned and drained	3 ounces	55
Almonds	1 oz (23 nuts)	76
Sesame seeds	1 tablespoon	88
Vegetables:
Collard greens, cooked	1/2 cup	134
Spinach, cooked	1/2 cup	122
Kale, cooked	1/2 cup	47
Broccoli, cooked	1/2 cup	31
Fruits:
Calcium-fortified orange juice	1 cup	349
Rhubarb, cooked	1/2 cup	174
Dried figs	1/3 cup	80
Orange	1	52
Cereals and Bars:
Total Raisin Bran® Cereal	1/2 cup	500
Cream of Wheat® Cereal	1 cup	303
Basic 4® Cereal	1 cup	250
Kix® Cereal	1 1/4 cup	171
Luna® Bar	1 bar	425

 STRONG POINT YOU SUPPOSED TO NOTE;

Calcium is an important mineral for strong, healthy bones. If you're not getting enough from your regular diet, here's how you can supplement wisely. While it's important that everyone meet their calcium requirements, it's especially critical for women to get enough of this mineral. Why? When you're in your teenage years and young adulthood and getting enough calcium from your diet, you help ensure your bones reach their optimal bone density (in other words, your bones get as strong and healthy as they can be). But in your 50s and up, you need calcium to help reduce your risk of osteoporosis.

THE QUESTIONS IS;

How much do you need? It all depends on your age. According Osteoporosis Canada, here are the daily requirements for different age groups:
Ages 4 to 8, 19 to 50 and pregnant or lactating women 18 and older require 1,000 milligrams daily.
Ages 9 to 18 require 1,300 milligrams daily.
If you're over 50, you need 1,200 milligrams daily.

Consider a calcium supplement as recommended from the question above,that states that;What if I just can’t get enough calcium in my diet?.

You may think your multivitamin covers your calcium needs, but have a look at the label. While it may offer some calcium, chances are the amount does not meet your recommended daily allowance. Calcium in and of itself is a large supplement, and it's difficult for manufacturers to include the daily allowance in a multivitamin. So it's best you take a calcium supplement as well. Of course, you don't necessarily need to take a separate calcium supplement if you are certain you're getting enough calcium every day from the foods you eat, but if you want to be extra sure, a supplement isn't a bad idea.

Take a vitamin D supplement too

Why are vitamin D and calcium often paired up? Because vitamin D (a.k.a. the sunshine vitamin, since the sun triggers our bodies to produce vitamin D) helps your body absorb calcium. So in fact, taking a calcium supplement without taking a vitamin D supplement is a waste of time, effort and money. How much vitamin D should you take? Osteoporosis Canada recommends 400 to 1,000 IU daily.

Get calcium through your diet

Dairy foods are the obvious choice: milk, cheese and yogourt all provide calcium. Products such as soy milk and orange juice are commonly fortified with calcium. Some vegetables (such as kale and spinach) and fish with bones (think canned salmon or sardines) also provide calcium.
 

MOST PEOPLE THEY DON'T KNOW THE BENEFIT OF CALCIUM TO OLDER WOMEN THAN TO MEN.

Why is calcium so important to older women?

Proper calcium intake is important to everyone throughout life because calcium is critical to the health and longevity of our bones. Older women must pay particular attention to meeting daily calcium needs. Women, beginning at age 51 (and both men and women over age 71), need 1,200 mg of calcium a day.  

Females have a higher rate of bone loss when estrogen levels decline with menopause because estrogen enhances calcium absorption and decreases its excretion. 

Therefore, after menopause, women’s need for calcium increases if they do not take estrogen replacement.

Also, as we age we produce less stomach acid which hinders calcium absorption.  Compounding absorption problems in the elderly is low vitamin D levels due to diet and lack of sunlight.
  
Furthermore, females have a lighter bone structure than men, making them more susceptible to osteoporosis. Osteoporosis refers to marked loss in bone mass and increased bone fragility (more porous) in adults.  Around age 30, the bone begins to lose minerals, causing it to become more porous and fragile. Between the ages of 30 and 50, 3% to 5% of the bone is lost every year.

This levels out to about 1% after age 50. Lifestyle and genetic factors can further exacerbate this loss. In summary: low calcium intakes, vitamin D deficiency, lack of hormone (estrogen) replacement therapy (HRT), low bone density to begin with, and an inadequate diet all contribute to poor bone health. So make sure you are getting 1200mgs/daily of calcium with ~1000IUs of vitamin D.

Also, supplement only 500mgs of calcium at a time because that’s about all the body can use effectively from one dose. Therefore, if your health professional tells you that you need to add 1000mgs/day of calcium in the form of a supplement, take calcium carbonate in 2-doses: one 500mg tablet with a morning meal and one with an evening meal. That said, you always want your daily intake of vitamins and minerals to stay within the safe optimal range, which you can be assured of when using forever living calcium products.

All formulas are designed to work synergistically with other forever living calcium products.  in order to avoid nutrient overages, which are common with typical, indiscriminate supplement use. Women over 50 should use the Over 50 forever living calcium products as multivitamin/mineral and add the Superior Calcium in order to meet all daily vitamin D and calcium needs.

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Conclusion

In summary, this narrative review has emphasized the following key information regarding calcium through the lifecycle.

1. Calcium is an essential nutrient
2. Dietary supplements requirements vary slightly by population group, age, gender
3. Adequate calcium is needed throughout life cycle
4. Calcium consumed as food naturally contains many other nutrients and should be primary method of intake
5. Calcium supplements may be required to correct deficiencies particularly in at risk populations
6. Calcium is an essential component of bone health
7. Inadequate intake may change bone mineral density, particularly in the elderly
8. Barriers to adequate intake need to be addressed including lactase deficiency and innovative ways to increase intake with at risk populations

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