An ideal diet chart is one that includes foods necessary for the body to function well. The right mix of all the nutrients keeps overall health in good rhythm. Do you take enough calcium everyday? Including the right proportion of calcium in your diet chart offers a double benefit: enhanced heart and bone health. While dietary calcium is good for your health, experts warn that taking supplements in excess could damage heart health.
According to Institute of Medicine (IOM), the daily adult requirements for calcium are:
- For all adults aged 19 to 50 and men to age 70 – 1,000 milligrams (mg)
- For women aged 51 to 70 and all adults 71 and older – 1,200 mg
Calcium is a vital building block for lifelong bone health in both men and women. Almost every cell in the body makes use of calcium in some way or the other, including the nervous system, muscles, and heart. The lack of this nutrient in your diet can make your bones brittle and contribute to anxiety, depression, and sleep difficulties. Also, including enough magnesium and vitamins D and K in your diet actually helps calcium do its job. Here are some good sources of calcium:
- Fish and dairy – reduced-fat milk, low-fat yogurt, and part-skim cheese
- Calcium-fortified soy milk or other milk alternatives
- Almonds, raw, roasted, or as almond butter
- Sardines (in oil)
- Sweet potatoes and beans
- Fortified orange juice
Include dark green leafy salads with your meals and add extra servings of veggies. You can start your day with oats and snack on nuts and seeds. Whole grain wheat bread sandwiches with canned fish with bones, such as sardines and pink salmon is a great calcium-rich meal.