I've been hearing a lot about calcium lately. Does it prevent osteoporosis?
Answer :
Most people don't get enough calcium in their diet to prevent osteoporosis, but calcium certainly plays an important part in strengthening bones. A healthy diet, together with regular weight-bearing exercise, is important in maximising bone mass during childhood and adolescence. Bone mass is related to your intake of calcium, so the higher the bone mass during the time when your skeleton is maturing (before age 20), the more protected you are against osteoporosis later in life.
Calcium facts:
Ninety-nine per cent of calcium in the body is in the skeleton. The UK reference nutrient intake for adults aged 19 years onwards is 700 mg per day. Between 15-18 years the RNI is 1000 mg for men and 800 mg for women.
To get your daily amount of calcium, you can eat:
- (190ml) 1/3 pint semi-skimmed milk = 230mg of calcium
- (28g) 1 ounce hard cheese, such as cheddar = 207mg of calcium
- (140g) 5 ounce pot of yoghurt = 240mg of calcium
- (60g) 2 slices of white bread = 66mg of calcium
Total calcium intake = 743 mg
Other sources of calcium include:
- (113g) 4 ounces broccoli = 85mg calcium
- (57g) 2 ounces sardines with bones = 230mg calcium
- (113g) 4 ounces spring cabbage = 34mg calcium
- (57g) 2 ounces dried apricots = 52mg calcium
- (85g) 3 ounces prawns = 126mg calcium
- (85g) 3 ounces cottage cheese = 60mg calcium
- (120g) 4 slices of wholemeal bread = 64mg calcium
Arteikel kiriman : Suntiani Tianshi ID No: 910.65615
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