How Much You Need: 1,000 mg/day
Why You Need It: Calcium-rich foods can help prevent common conditions like osteoporosis and ensure athletes recover properly after endurance events and high intensity exercise.
What to Eat: Healthy calcium levels can be attained by several food groups—yes, it’s not just dairy. One cup of Greek yogurt, low-fat milk, or almond milk contains about one third of your daily allotment of calcium. If you can’t get these foods into your diet every day, you can add 1 ounce of almonds into oatmeal or 1 cup of kale into a smoothie, both of which add 150 mg of calcium. Salmon and navy beans are also great sources of calcium and should be in your diet at least once a week, anyway.
Who is Susceptible: Those who have kidney disease, a disorder causing fat malabsorption, a lactose intolerance, an estrogen deficiency, are very inactive, or a high risk of osteoporosis.
Expert Tip: In order to enhance the absorption of calcium be more aware of your vitamin D intake, as this will help calcium be better utilized in the body.
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