Do you want strong bones? Make sure you get enough calcium. This is a popular saying that most of us have heard from a young age. Yes, that is true but calcium functions in many more roles in our bodies than only strengthening our bones and teeth. While the rest of calcium plays a role in cell signaling, blood clotting, muscle contraction, nerve function and maintaining a regular heartbeat.
In order for calcium to be absorbed by the body, vitamin D needs to be present. Most dairy products will fortify the milk with vitamin D to promote the absorption of calcium. The Recommended Dietary Allowance (RDA) of calcium varies on age and sex. An average human needs about 1,000mg to 1,200mg of calcium per day to perform all the functions calcium does. There is an upper limit between 2,000mg to 2,500mg of calcium per day because too much calcium can increase the risk of health problems. There are a variety of foods that contain calcium. Here is a list of 10 foods high in calcium:
Calcium Rich Food #1: Milk and Non-Dairy Milk
One of the cheapest and easiest sources of calcium out there is milk. Calcium absorption is increased when it is fortified with vitamin D to help metabolize the calcium in the body. Milk contains about 275-350mg of calcium per cup. In addition to calcium, milk also contains a good source of protein, vitamin A and vitamin D.
It is recommended to drink three glasses of milk per day to help prevent osteoporosis, the weakening of bones. On the other hand, some people believe that consuming milk and dairy products throughout the day will have little effect on bone health. It is unclear at this time which side is right.