Calcium
Calcium, known by the chemical symbol Ca, is an important mineral for the healthy development of your body. It is essential in the formation and growth of healthy bones and teeth and for the proper function of your nervous system and your muscles. The movement of this mineral in and out of your cells helps to signal many different cellular processes in the body. In addition to ensuring that you do obtain calcium from your foods, you can aid the body by taking dietary supplements.
The average daily dose recommended for adults is between 1000 and 1500 mg per day. Parents also need to ensure their children are getting the proper amounts of calcium from their diets and supplements, but the daily dose depends on the age of the child.
The most well known sources of calcium from food are dairy products. However, there are many people who cannot get the calcium they need in this way because they are lactose intolerant or because they follow a vegetarian diet, which eliminates dairy products because they come from animals. There are many foods you can include in your diet to give you a good source of calcium. These include:
- Collard greens
- Kale
- Seaweed, such as kelp
- Halibut
- Oranges
- Figs
- Quinoa
- Tomatoes
- Rutabaga
- Green peas
- Sardines
- Beans
- Nuts and seeds, especially almonds and sesame seeds
- Canned salmon. Salmon is also an excellent source of Omega 3 fatty acids
- Broccoli
- Dandelion
- Molasses
- Corn tortillas
continue to Calcium Part 2