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How much calcium should I have a day?
Recommended calcium intake can vary based on several factors, including age and life stage, Manaker says.
But there are a few general guidelines to follow that can help define the appropriate quantities to get daily.
registered dietitian and prenatal and postnatal health expert
This helps support their own health and the development of their baby, Manaker explains.
Recommended calcium intake per day:
How much calcium should you get per meal?
Spreading out intake can also help reduce any potential side effects that may affect digestion.
Too much calcium at once can result in bloating or constipation, Manaker says.
5 health benefits of calcium
1.
Consuming enough of it ensures that muscles can contract and relax properly, she says.
It helps regulate blood clotting
Calcium also plays a critical role in the regulation of your blood.
Its a vital component of the blood clotting process.
It supports nerve function
Calcium is essential for nerve function, says Manaker.
registered dietitian and prenatal and postnatal health expert
It helps transmit nerve impulses that are necessary for various bodily functions and movement, she says.
It may help regulate the metabolism
Manaker explains that calcium can also potentially help support metabolic function.
Some studies7suggest that calcium plays a role in maintaining a healthy weight, she says.
It works in conjunction with other hormones and enzymes involved in weight regulation, she explains.
That said, more research is needed on the topic to conclusively determine this correlation.
10 foods rich in calcium
1.
On that note, these are some of Manakers all-time favoriteprobiotic-rich yogurtson the market.
Yogurt: 1 cup = 296 milligrams of calcium
3.
Cheese
Rich in calcium and protein,cheese contributes to strong bones and teeth.
It also contains phosphorus, which works alongside calcium to enhance bone density, Manaker says.
Swiss cheese: 1 cup (shredded) = 961 milligrams of calcium
4.
Almonds: 1 cup = 385 milligrams of calcium
5.
Sardines
Its no surprise why sardines are often considered thebest fish for boosting longevity.
Opt for the sardines that still have the bones for the extra boost, Manaker says.
Sardines: 1 can (drained) = 351 milligrams of calcium
6.
They also provide vitamins and antioxidants, which contribute to overall health, Manaker says.
Eating a cup of leafy greens a day can also helpreduce your risk of heart disease.
Collard greens: 1 cup (cooked) = 268 milligrams of calcium
7.
Youll want to try these five deliciouscrispy air fryer tofu recipesnext.
Tofu: 1/2 cup (raw) = 861 milligrams of calcium
8.
Broccoli: 1 cup = 43 milligrams of calcium
9.
Oranges: 1 fruit = 53 milligrams of calcium
10.
Sesame seeds
Small but mighty,sesame seedscontain boatloads of nutrients.
They can be easily added to different dishes for an added nutritional boost, Manaker says.
Manaker also recommends incorporating other lactose-free, calcium-rich foods in your diet.
Small fish like sardines, especially those with edible bones, are excellent for boosting intake.
Some other good news?
Manaker says lactose-intolerant folks dont necessarily need to cut outalldairy products from their diet.
Many lactose-intolerant individuals can tolerate small amounts of lactose without discomfort, she explains.
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