From the day you come into this world until the day you depart, your body needs calcium for strong, healthy bones and to help keep your heart thumping and your blood pumping at a nice, steady pace.
As an infant (up to 6 months), you’ll need 210 mg per day. In your growing years (age 9 to 18), you’ll need 1,300 mg daily. By the time you settle into adulthood, you’ll need 1,000-1,200 mg (after age 50).
Copious amounts of calcium can be found in all sorts of tasty treats.
Dairy foods, such as milk, cheese, and yogurt, contain between 160 mg and 360 mg of calcium per serving.
While you’ve got the milk out, amp up your calcium intake by splashing it on a bowl of cereal. Calcium-fortified cereals can add 230-1,000 mg of calcium to your diet.
Fans of Southern cooking take note: Black-eyed peas and collard greens are as good for you as your mama said. They can add between 200-350 mg of calcium to a meal.
Soy lovers and vegans can get their daily dose of calcium from fortified soy milk (368 mg), tofu (253 mg), hemp milk (460 mg), and a host of other veggies, including kale (180 mg), turnip greens (250 mg), blackberries (40 mg), and all sorts of beans, including soy and navy beans.
Calcium is as crucial to good health as virtually any other nutrient you can name. Keep it front and center as part of your daily diet for strong bones, healthy teeth, and a happy heart.