1. Importance of
Calcium

2. Benefits of Calcium
Calcium has many benefits. It strengthens bones, regulates heartbeat, stimulates hormones, and helps nerves to function properly. It is also needed in blood clot formation.
Approximately 99% of total body calcium is in the skeleton and teeth and 1% in blood and soft tissues.

3. Losing Calcium
Everyday we lose some calcium through the skin, nails, hair, and sweat, as well as through urine and excrement.
If blood calcium levels fall below normal, the body begins to take the calcium it needs from bones, depleting calcium reserves.

4. What foods have Calcium in them?
Calcium is found in numerous foods. These include dairy foods like non-fat or low-fat milk, cheese, and yogurt. There are other foods that contain calcium as well: vegetables like broccoli, kale, and collards; almonds; and tofu made with calcium sulfate. Foods like orange juice, some breakfast cereals, and cereal bars are available with added calcium.
Take time to read food labels. They will tell how much calcium is in the food and choose fat-free or low-fat versions of foods when available.
Although calcium is important, vitamin D should be taken as well. Vitamin D helps the body absorb calcium.

5. Recommended Adequate Intake For Calcium
Male and Female Age
Calcium (mg/day)
Pregnancy & Lactation
0 to 6 months
210
N/A
7 to 12 months
270
1 to 3 years
500
4 to 8 years
800
9 to 13 years
1300
14 to 18 years
19 to 50 years
1000
51+ years
1200
*mg=milligrams

6. Lactose Intolerance and Calcium
Lactose intolerance can put one at risk for low calcium levels, not because people who are lactose intolerant cannot absorb calcium but because of the avoidance of dairy products.
Some dietary options that can be used for consuming enough dairy products are:
choosing aged cheeses (such as Cheddar and Swiss) which contain little lactose
yogurt which contains live active cultures that aid in lactose digestion, or lactose reduced milk and lactose free milk

7. SOURCES http://www.bonedensitytesting.com.