"How much Calcium do you need? It's all about keeping your bones strong and healthy! Check out Kaisar Pharmacist’s recommended daily intake of Calcium (CA) for different age groups:
Infants (0-11 months): 200-260mg
Children (1-9 years): 700-1000mg
Teens (10-18 years): 1300mg
Pregnant, Lactating & Post Menopause: 1000-1300mg
Now, let's talk about how to get that calcium in your diet!
Dairy Delights : Milk, yogurt, and cheese are calcium-rich classics. Opt for low-fat or non-dairy alternatives if you prefer.
Leafy Greens : Spinach, kale, and collard greens are packed with calcium. Include them in your salads and smoothies.
Fortified Foods : Many cereals, plant-based milk, and orange juice are fortified with calcium. Check the labels!
Nuts and Seeds : Almonds, chia seeds, and sesame seeds are calcium powerhouses. Sprinkle them on your meals.
Beans and Legumes : Chickpeas, lentils, and white beans are not only protein-packed but also rich in calcium.
Fish : Sardines and salmon (with bones) are excellent sources of calcium.
Tofu and Tempeh : These soy-based products are great for vegetarians and vegans.
Remember, calcium isn't just about milk – it's in a variety of foods. Keep those bones happy!