Benefits of Calcium to Make Our Bones Strong and Calcium Sources

How to Make Bones Stronger 

New born baby has 300 bones but as well as growing some bones combine and at the last 206 bones left. Bones contain nerves, marrow and blood vessels and make white and red blood cells. Red blood cells carry
oxygen to tissues. White blood cells help us to protect from infections. Bones are very helpful to protect our organs from injuries. As we grow we need more calcium to make stronger our bones. As our age increases bones becomes week and it is the main reason of osteoporosis.

What is Calcium?
Calcium is essential for living organisms, particularly in cell physiology where movement of the calcium ion into and out of the cytoplasm functions as a signal for many cellular processes. As a major material used in mineralization of bone, teeth and shells, calcium is the most abundant metal by mass in many animals. Sources:Wikipedia
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Benefits and Sources of Calcium to Make Our Bones Strong 

Main Bone builders are calcium and vitamin D. So we need to take more and more calcium and vitamin to make them strong. We should take daily 1,000 to 1,200 milligrams calcium per day.
Top Calcium Rich Foods, Vegetables and Fruits:

• Calcium rich dairy products: milk, paneer, yoghurt, cheese and tofu
• Calcium rich vegetables: Green leafy vegetables such as Spinach, turnip, Chinese cabbage, kale collard greens, celery, summer squash, green beans, broccoli, and fennel are the great source calcium.
• Beans: kidney beans, white beans and black beans, pinto beans and soya bean are rich in calcium.
• Calcium rich fruits: dates, custard apple, banana and guava
• Seeds and Nuts: Almonds. Sesame Seeds, flax seeds
• Other calcium rich foods: Salmon, tuna, fish, orange juice, cinnamon, corn flakes, sardines, soya milk and many more.

Why Calcium Important for Bones

Bones starts weaken after thirties and it increases the risk factor of osteoporosis. Due to weak bones, chance of bone fracture increases. We can reduce the risk factor of osteoporosis and fracture by including calcium, protein and vitamins to our daily diet.

Calcium Recommendation for Daily Diet: 

• 0-6 months  - 210 milligrams / day 
• 7-12 months  - 270 milligrams / day 
• 1-3 years   - 500 milligrams / day 
• 4-8 years   - 800 milligrams / day 
• 9-18 years   -  1,300 milligrams / day 
• 19-50 years   - 1,000 milligrams / day 
• 50+ years   - 1,200 milligrams / day

How to strengthen our bones 
Dairy products, fruits and green vegetables are the main resources of calcium. Finger miller is also a good source of calcium. We should include regi in our daily diet to strong our bones. Daily exercises, yoga, dance and walking are also make our bones stronger. Every type of fruits is good for our health and recommended to include fruits in our daily diet. There are so many non dairy products that provide calcium. Seeds, nuts, fish, salmon, tuna and other sea foods are very rich in calcium.
 
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Calcium content in food

Calcium content in food
Food	Serving	Calcium (mg)
Skim or whole milk	1 cup	285-306
Fruit yogurt	8 oz.	345
Swiss cheese	1 oz.	224
Canned sardines	4 oz.	325
Collards (boiled)	1 cup	358
Figs (medium, dried)	10	269
Orange juice (calcium-fortified)	1 cup	270
Tofu	1/2 cup	258
Soybeans	1 cup	175
Oatmeal (instant)	1 packet	163
White beans	1 cup	161
Canned salmon	3 oz.	181
Firm tofu	¼ block	163
Cooked spinach	1 cup	245

Sources: Healpguide.org

  Top Calcium Consuming Essences to Avoid 

• There are so many calcium draining foods, when we take those foods in excess. Essences like alcohol, salt, coffee and other soft drinks are calcium consuming. Don’t take alcohol in excess because it slow down calcium absorption and unbalance body calcium. Take alcohol in small quantity is not harmful for our body.
• Other soft drinks including sodas are also drain calcium from bones. Instead soft drinks we should use calcium fortified orange juice and foods. Eating too much salt is harmful for our bones. Take salt in excess lose calcium and increases the chance of bones breakdown. Salt ads taste to food, so we add it in extra quantity. We can try other spices for food taste and take less salt. 
• Coffee is another source of draining calcium if we drink it in excess. Two coffee in a day is sufficient but more than it is harmful and drain calcium. This indirectly affected our bones.