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How to Get Your Daily Calcium

There may be over 200 bones in the human skeleton, but our bodies don't produce this essential mineral. The recommended daily intake (RDI) of calcium for women over 19 years old is 1,000 mg and we need to make sure we get enough from our diets. If we don't, our bodies will drain calcium from our bones, leading to the dreaded osteoporosis.

New studies show that it's better for your bones to get calcium from the foods you eat, instead of from supplements. So how can you make sure you're getting enough? To see what I ate yesterday to reach my daily calcium goal

Meal Food Calcium (mg)
Breakfast 6 oz. glass of milk 300
1 cup of Kashi GoLean cereal 60
1/2 cup sliced strawberries 0
Lunch 2 slices whole wheat bread 40
1 oz. sliced cheddar cheese 202
4 slices cucumber 4
2 slices tomato 4
1/2 avocado 12
1/4 cup almonds 93
1/3 cup raisins 18
Optional Snack
(for pre-workout)
6 oz. cup of vanilla yogurt 290
Dinner 3 oz. grilled chicken 0
1/2 cup steamed broccoli 31
1 small baked sweet potato 22
TOTAL CALCIUM INTAKE 1,076 mg

It really isn't that hard to get enough calcium. Just make sure to include a variety of dairy products and dark greens veggies in your diet. If you're interested in knowing what other foods contain calcium, check out this list.

Source

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nola45 nola45 8 years
Great comments. I have an Asian friend who is lactose intolerant. When she had her first pregnancy, the fetus took the calcium that she had, and left her bones in bad shape (one day at work, her leg just wouldn't support her). The doctor realized what was happening and put her on "Tums" which she would pop like candy all day. She followed this regime with the rest of her pregnancies (she now has three children) and was fine in the rest of her pregnancies. So I guess that we could all take "Tums" too.
PeachyKeen19 PeachyKeen19 8 years
Hey Rosey_y. Thanks for the reply. It did disturb me and gross me out, but thank you. (I did ask). That is scary. I wondered the same thing about the supplements,which is why I asked (besides being petite myself). I have always meant to take supplements whether I need them or not. And I would like to pick out a calcium supplement. I'd love it if Fit shared her favorites. Thanks again.
rosey_y rosey_y 8 years
PeachyKeen19, I don't know the answer exactly, but I remember watching a video on YouTube of a recovering anorexia sufferer who was describing all of the horrible things that had happened to her body as a result of her disorder. She had a very bad calcium deficiency, and was told she'd need a walker to get around by the time she was about 30 years old. (So I guess that would be the osteoporosis.) She also described that at the time, when she was in the grip of the disorder, she didn't care: "so my toenails are falling off/my bones are a bit brittle, it's worth it to be thin." I always wondered why anorexics don't just take at least vitamin supplements, but I guess there are often too many complex issues at hand for them to decide to make that small concession for the sake of their physical health.
rosey_y rosey_y 8 years
PeachyKeen19, I don't know the answer exactly, but I remember watching a video on YouTube of a recovering anorexia sufferer who was describing all of the horrible things that had happened to her body as a result of her disorder. She had a very bad calcium deficiency, and was told she'd need a walker to get around by the time she was about 30 years old. (So I guess that would be the osteoporosis.)She also described that at the time, when she was in the grip of the disorder, she didn't care: "so my toenails are falling off/my bones are a bit brittle, it's worth it to be thin." I always wondered why anorexics don't just take at least vitamin supplements, but I guess there are often too many complex issues at hand for them to decide to make that small concession for the sake of their physical health.
rosey_y rosey_y 8 years
I take a Calcium + D supplement, because I know there's no way I get enough from my diet. I dislike cow's milk and yoghurt, so the only dairy I have is a bit of cheese here and there. To make that up in dark green vegies etc would be impossible for me. Last time I had a blood test they checked my calcium levels, and they're perfect. :)
PeachyKeen19 PeachyKeen19 8 years
Or, anyone else that may have advice...thanks again. :)
PeachyKeen19 PeachyKeen19 8 years
What if someone has disordered eating or is recovering from something serious like Anorexia. I've read they are at risk for osteoporosis or osteopenia. Should they up the calcium to make up for what their bodies have/are going through? I've always wondered this. And does the same go for someone who just doesn't take any calcium or have much dairy in their diet? What would you reccomend Fit? Thanks!
PeachyKeen19 PeachyKeen19 8 years
What if someone has disordered eating or is recovering from something serious like Anorexia. I've read they are at risk for osteoporosis or osteopenia. Should they up the calcium to make up for what their bodies have/are going through? I've always wondered this. And does the same go for someone who just doesn't take any calcium or have much dairy in their diet? What would you reccomend Fit? Thanks!
clareberrys clareberrys 8 years
I love milk!!!!! And I love cheese!!! I drink milk with every meal and with my cereal as well sometimes I will just have a glass by itself. My boyfriend and I go through so much milk it's ridiculous! We also eat a lot of vegetables.
ElectroPopTart ElectroPopTart 8 years
I put milk in my oatmeal and I have milk after the gym...What about the boys, FIT? What's my daily recommended amount???
emalove emalove 8 years
I get a lot of calcium in my diet, but I also take a supplement and will continue to do so.
chakra_healer chakra_healer 8 years
My gyn told me to supplement with 500mg no matter what I eat.She said most women aren't even close on regular basis, usually due to diets, so supplements are like calcium insurance.I take 2 viactiv vanilla flavored calcium pills a day, one in the morning and one before bed. They taste great and give me an extra 1g per day. Sarasonne, my nails are also strong and grow like crazy.
chakra_healer chakra_healer 8 years
My gyn told me to supplement with 500mg no matter what I eat. She said most women aren't even close on regular basis, usually due to diets, so supplements are like calcium insurance. I take 2 viactiv vanilla flavored calcium pills a day, one in the morning and one before bed. They taste great and give me an extra 1g per day. Sarasonne, my nails are also strong and grow like crazy.
sarasonne sarasonne 8 years
I started taking a Ca+D and my nails have never been healthier.
rumpel2 rumpel2 8 years
I take multi-vitamins and another calcium supplement!
rlveronica rlveronica 8 years
Well, I hate taking those HUGE pills, so I take my Viactin Multi Chew along with another Viactin Calcium chew. My mother and grandmother have Osteoporosis and I've got Scholiosis (though you can't tell!) so I've got to prepare myself. I'm Asian so I have a higher chance. :(
aimeeb aimeeb 8 years
I'm with you ash.
aimeeb aimeeb 8 years
I'm with you ash.
Lovely_1 Lovely_1 8 years
I just take my mulit-vitamin becaue I know I am SO bad at getting my calcium!
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