//Are you getting enough calcium in your daily diet?

Are you getting enough calcium in your daily diet?

Calcium is essential for building and maintaining bone. Almost 99% of the body’s calcium is found in our bones. Calcium combines with other minerals to form hard crystals that give your bones strength and structure.

A small amount of calcium is absorbed into the blood; this calcium is essential for the healthy functioning of the heart, muscles, blood and nerves. Bones act like a calcium bank, if you do not take in enough calcium from your diet, the body will withdraw calcium from your ‘bone bank’ for use in other parts of the body. If your body withdraws more calcium than it deposits, your bone density (bone strength) will gradually decline and you may be at risk of developing osteoporosis. (https://www.osteoporosis.org.au/calcium)

Let’s look at an example of one typical day of food and see how much calcium is provided.

Remember the recommended intake of calcium per day is:

  • Between 1000mg and 1300mg from 11yrs of age and up
  • 1000mg for children aged 9-11yrs and
  • 500-700mg for children aged 1-8yrs.

 

picture of a skeleton

Example 1:

Breakfast: 2 eggs on 1 slice of wholemeal toast

Lunch: 2 cups mixed baby spinach salad with 100g chicken and 80g lentils

Dinner: 200g salmon with 6 asparagus spears and 100g sweet potato

Snacks: handful of almonds (approx. 10) and 2 coffees with 30ml milk in each

OR

Example 2:

Breakfast: 150g yoghurt with muesli and blueberries

Lunch: 2 cups mixed baby spinach salad with 100g tuna and 80g lentils

Dinner: Whey protein shake

Snacks: handful of almonds (approx. 10) and 2 coffees with 30ml milk in each

OR

Example 3: Add 2 serves of Calci-Balls instead of the almonds.

 

Example 1 equates to approximately 429mg calcium

Example 2 equates to approximately 688mg calcium

Example 3 equates to approximately 1197mg calcium (eg 1) OR 1456mg calcium (eg 2)

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Averaging this amount of calcium per day in examples 1 and 2 may contribute to a decline in bone strength as we age. It is difficult to reach the suggested intake of calcium from the average every day diet. 1-2 Calci-Balls per day will help you reach the requirements.

Eating at least one to two serves of Calci-Balls each day to compliment your daily diet will help to ensure you are getting enough of this essential, but often overlooked, mineral.

 

 

2018-09-20T06:00:13+00:00