Calcium in a healthy diet

One of the most critical minerals for healthy bones and teeth, calcium is one nutrient that unfortunately, many individuals fall short in.

Ninety-nine percent of the calcium contained in your body is going to be stored in your bones and teeth, with the remaining one percent being found in the blood, muscles, and fluid in your body cells. Here, it plays a key role in regulating the nervous system messages that are transported around the body.

It is important that you are getting enough calcium through your diet, because if you aren't, and this blood supply runs low, the body will start taking it out of the bone cells in order to fulfill its needs. When this occurs, you are gong to set yourself up for a higher risk of experiencing osteoporosis.

The best sources to find this mineral include the dairy products like milk, cottage cheese, yogurts, and regular cheese, along with soy beverages and products, and green leafy vegetables. Salmon eaten with the bones in place is also a way for you to get some into your current diet.

The recommendation for this mineral is set at 1300 mg per day if you are between the ages of 14 and 18, and then 1000 mg per day if you are 19 to 51. Once you move into older age, past 51, then you should aim for 1200 mg per day.

So, be sure you do not overlook this critical nutrient. If you hope to enjoy a long and active life, it is essential you are getting enough.