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We’re glad you asked. Calcium is a
mineral which is important in the development and maintenance
of healthy bones and teeth. Calcium is also necessary for a
number of other vital bodily functions, including blood
clotting, muscle contraction, and the maintenance of normal
blood pressure. According to new guidelines established by the
National Academy of Sciences, adults ages 19 to 50 should try
to get 1,000 milligrams of calcium daily--the amount in
approximately 3 cups of milk. If you don’t drink milk, 3
cups of yogurt will supply the same amount of calcium. Calcium
can also be found in a wide variety of foods, including:
cheese (1 oz cheddar=204 mg) broccoli (1/2 cup cooked=50mg)
beans (1/2 cup cooked navy beans=48mg) tofu (1 cake=154mg) and
sardines (3 oz with bones=372mg). It’s recommended that you
get as much of your calcium as possible from dairy foods,
since dairy products also contain magnesium. Too much calcium
in relation to magnesium can be unhealthy, so it’s important
to maintain this balance. Calcium can also be taken in the
form of supplements. However, keep in mind that the maximum
RDA for calcium is 2,500 milligrams. Large amounts taken as a
supplement can increase the risk of developing kidney stones.
It is possible to get too much of a good thing!
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