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Food rich in Calcium


Calcium is essential for organs and skeletal muscles to function effectively Women need more calcium than men due to their body's composition.

Women are advised to start taking calcium supplement before reaching menopause age, as it is believed aging reduces the bone density. 

According to WHO, instead of taking 1200mg of calcium supplement per day, the recommended daily intake should be 500 mg plus Vitamin D supplement. But 800mg and above is okay for women above 50 years of age.

Supplement is good but you can get ample of calcium from your food. If you eat high calcium food and still want to take calcium supplement, don't exceed 500mg as your daily intake.

These are food rich in calcium and you can consume daily; you can get about 100- 350mg of calcium in these foods.

  • Milk: you can get about 300mg of calcium from a glass of milk.
  • Yogurt
  • Cheese
  • Fortified cereal
  • Tofu: a cup of tofu can supply calcium recommended daily intake. 
  • Sardines
  • Sea foods
  • Broccoli
  • Fish
  • Greens like vegetables
  • Beans
  • Garlic

Common signs of low calcium are;

Weak and brittle nails, and tingling in (the mouth, feet, fingers, lips and tongue). 

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