Protein and calcium are two nutrients that are essential for normal function of the human body. Protein provides essential amino acids and is a part of every organ, cell and tissue in the body. Calcium promotes normal muscle and blood vessel contraction, transmittal of impulses through the nervous system and hormone and enzyme secretion.
Do You Eat Enough?
Most people get more than enough protein in their diet, however, many do not get enough calcium. According to the Office of Dietary Supplements website, women are more likely to get less than the recommended amount of calcium in their diet than men. The National Health and Nutrition Examination Survey dated 1999-2000 revealed that calcium intakes for women ages 20 and older ranged from 660 to 797 milligrams (mg) per day, compared to 797 to 1,025 for men ages 20 and older.
Calcium Sources
Excellent sources of calcium are milk, cheese and yogurt. Non-dairy sources of calcium include leafy vegetables such as broccoli, spinach, kale and turnip greens. Many orange juices on the market are calcium-fortified. Other food sources of calcium include sardines, pink salmon and tofu. The Recommended Dietary Allowances (RDA) for calcium is 1,000 mg for men 19 to 50; 1,200 for men over 50. For women 19 to 50 it is 1,000 mg; 1,300 mg if pregnant or lactating; and 1,200 mg if over 50. Your diet should include at least three cups of calcium-rich food to ensure you get enough calcium.
Protein Sources
Protein sources are identified according to the amount of essential amino acids they provide. Protein food sources are either complete, incomplete or complementary. Your diet should mostly include complete proteins because they provide all of the essential amino acids. Good sources of complete proteins are animal-based foods such as fish, poultry, meat, cheese and eggs. Incomplete protein sources such as rice and dry beans can be eaten together to form a complementary protein source that provides the same amount of amino acids as a complete source. Other good sources of protein are dry peas, tofu, milk and milk products, seeds and nuts, grains, and some fruits and vegetables. At least 10 to 35 percent of your daily calories should come from protein. The RDA of protein for men 19 and older is 56 grams; 46 grams for women 19 and older.
Member Comments