The main role of dietary calcium is to keep your teeth and bones strong and healthy. It also plays an important role in muscle contraction, blood clotting and nerve function. The recommended daily allowance for pregnant women and adults ages 19 to 50 is 1,000 mg. For children ages 9 to 18, the recommended calcium allowance is 3,000 mg per day. According to the National Institutes of Health, majority of the people in the U.S. do not meet their recommended daily allowance.
Osteoporosis
Osteoporosis is currently one of the most common bone diseases in the U.S. This condition causes the bones to gradually become less dense and more likely to fracture. To treat or help slow developing osteoporosis, adequate intake of calcium is vital, especially during childhood and adolescence. A deficiency in calcium can be undetected for many years because when dietary intake of this mineral is low, the bones release calcium to maintain normal blood levels. However, symptoms of calcium deficiency include bone pain, muscle cramps, and pins and needles in the hands and feet.
Calcium Sources: Dairy Foods
Dairy products provide the richest source of calcium. These foods also contain lactose, which enhances the absorption of calcium. Choose low-fat versions of milk, cheese and yogurt. The U.S. Department of Agriculture notes cheddar, mozzarella, ricotta and Swiss cheeses as calcium-rich foods. Ricotta cheese made from skim milk contains 669 milligrams calcium per cup and Swiss cheese contains 224 mg per 1-oz. serving. Pregnant women must avoid unpasteurized dairy products to prevent food poisoning, which can harm the fetus.
Calcium Sources: Non-Dairy Foods
Fortified breakfast cereals contain added calcium to help you increase your daily allowance. Tofu, fruit juices, soy and rice beverages are also enriched with this mineral. Fish, such as salmon and sardines, can be eaten with bones to increase your calcium intake. Turnip greens, kale, spinach and Chinese cabbage are examples of vegetables containing a good amounts of calcium.
Supplements
If you are a vegetarian who avoids dairy foods or are lactose intolerant, you are likely to have calcium deficiency. You can take calcium supplements to increase your daily allowance. Calcium supplements come in the form of calcium citrate, calcium carbonate or multivitamin and mineral pills.
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