[Liftingchic]

According to a professor of medicine at Oregon Health Sciences University nine out of ten women in the US do not meet their minimal daily requirement of calcium. This is a potentially serious condition considering that women have a much higher chance of developing osteoporosis and earlier development of osteoporosis then men do. Not to mention bone fractures and breaks that are much more common in elderly women then men. This potentially crippling condition that ninety percent of American women face is surprisingly easy to remedy. A few simple changes in your diet or a couple of calcium tablets a day can prevent osteoporosis and increase your bone density no matter if you are 16 or 65. A lack of bone density can be easily corrected; the following are a few nutritional guidelines to help ensure that you are getting enough calcium:

First of all you need to establish how much calcium you need. Women age 11 to 24 should get at least 1500mg a day, women ages 24 to 50 should get at least 1000mg a day, women older than 50 or postmenopausal should be getting at least 1000mg if estrogen replacement is present and at least 1500mg if estrogen replacement therapy is not present. If you, at any age, are pregnant and/or nursing your calcium intake should be a minimum of 1500mg per day. Keep in mind that these are minimal requirements and a few hundred milligrams over will cause no harm and may even be more beneficial, yielding at about 2500mg a day.

Some non-dairy calcium containing foods are:
Broccoli contains 82mg of calcium per cup (cooked).
Sardines have 420mg per 213g serving.
Clams and Oysters have about 200mg per cup.
Kale, Turnip greens and Mustard greens have about 200mg per cup (cooked).
Soy milk has between 200 and 500 mg per cup.
Calcium-fortified orange juice contains about 320 mg per cup.
Calcium-fortified cereals have about 200 mg per cup.

Adding more dairy foods to your diet can be of major benefit, one cup of milk has 315mg of calcium and yogurt has around 260mg per ¾ cup serving! Further more lactose (or milk sugar) improves calcium absorption as does Vitamin D and proteins.

If a change in diet is not desired or possible using a calcium supplement is safe, effective and inexpensive. If you do decide to add a calcium supplement to your diet make sure you take it with food to aid in absorption and spread your intake though out the day. There are many forms of calcium on the market but the body absorbs all with similar efficiency.

Reading the nutritional indications of foods that you eat is an easy way to monitor your calcium intake. Having healthy bones and avoiding osteoporosis is as simple as eating right and/or taking a supplement.

[Effie_drine]

Great info!

[Liftingchic]

thanks you

[Dani]

Great info!

Since I started supplementing with calcium (had already started with magnesium) I got rid of some nasty cramps I use to get under my feet while training legs.

[hardcurves]

good info

[Nicole Weeks]

I found a really good quality calcium, magnesium, Vitamin A&D supplement by NSI called Healthy Bones. I know when I'm dieting down, dairy is the first to go, and then all my fruit, so there goes all my intake of cal/mag/Vit. A&D!

You can find that supplement here!

Vitacost has really good prices on the web for supplements. So glad I could share this with more people and help y'all out!

[Naughty Nurse]

Very good points!!

I knew a lot of women were deficient, but 9 in 10?!! Wow!

Originally Posted by Nicole Weeks

I found a really good quality calcium, magnesium, Vitamin A&D supplement by NSI called Healthy Bones. I know when I'm dieting down, dairy is the first to go, and then all my fruit, so there goes all my intake of cal/mag/Vit. A&D!

You can find that supplement here!

Vitacost has really good prices on the web for supplements. So glad I could share this with more people and help y'all out!

[druv]

that was some much needed information here ! thanks a ton. I feel calcium is very essential for all ages and the need for this increases with age. when we near our 30's we should also be careful against osteoporosis which is makes the bones brittle and weak. This is the time when we should start taking osteocalcium too which gives us the much needed boost to our bones and makes them strong too.

[safexiaoyi]

Callaway FT IQ I had seen the photos for the web as almost all for the readers along with the ping g15 irons was just not my cup of tea based on them. But over this program of time of writing these equipment reviews, I've learned not to trust a picture together with wait until this actual point is in my hands. ishiner

[shlbreys]

It is a fact that women require more amount of calcium as during the later stages of life there are chances that the bones might become brittle. I do agree that it is very essential to maintain the level of the intake of calcium to avoid such problems. Thanks for the useful information and the step to maintain the calcium levels in the body.