20 Rich Foods In Your Diet To Boost Your Calcium Intake

Over 99% of the calcium in your body is stored in your bones and teeth (2Trusted Source).

In the bloodstream, it sends nerve signals, releases hormones like insulin, and regulates how muscles and blood vessels contract and dilate.

It’s so important that if you don’t get the recommended amount in your diet, your body will take it from your skeleton and teeth to use elsewhere, weakening your bones.

So how much calcium do you need each day?

The Food and Nutrition Board of the Institute of Medicine, National Academy of Sciences recommends a daily calcium intake of 1,000 mg for women between 19 and 50 years old, and 1,200 mg after that. Men are advised to consume 1,000 mg of calcium daily until age 70, and 1,200 mg afterward. (These values, some skeptics note, are influenced by the dairy industry.)

It’s possible to get sufficient amounts through your diet. Foods that contain it include dairy products, certain leafy greens, nuts, beans and tofu.

However, people who don’t eat enough calcium-rich foods might consider taking supplements.

Source: www.healthline.com