by Victoria Rose Perkins

Created on: May 15, 2009   Last Updated: May 22, 2009

"You never outgrow your need for milk" is an accurate statement. That slogan became popular in the past, when the importance of having daily calcium in our diet was discovered to benefit adults, as well as children. Calcium is needed to grow strong bones and teeth and to maintain them.

However, as adult men and women, more than a few tend to shy away from drinking milk . It is also well-known, dairy products are a rich source of calcium. However, cheese, creams, ice cream and yogurt usually contain more fat than we would like to incorporate into our daily diet.

Adult men and women need a minimum of 1,000mg daily to maintain healthy bones and teeth. Pregnant women also need a minimum of 1,000mg daily. Post-meopausal women need a minimum of 1,200mg to help prevent osteoporosis and to help prevent the bones from becoming less susceptible to fracture.

The human skeleton is largely made up of calcium and so it is most understandable why we need to have a healthy intake of this important mineral each and every day. Our bodies start to lose bone density after we reach the age of 30 and continues to lose calcium into old age. Thus, a minimum of 1,000mg daily is needed to ensure enough calcium is being taken into our bodies.

Some studies show that calcium helps maintain a healthier heartbeat and contributes to regulating blood pressure. This is another reason for seeking ways to enrich our bodies with calcium. In order to boost your intake of calcium, especially if you are not getting enought via dairy products, consider incorporating the following into your diet.

Here are some lesser known valuable ways to incorporate calcicum-rich foods in your daily diet.

Per serving:

1. curly kale = 143mg.

2. broccoli = 34mg.

3. sesame seeds 1tbls. = 80mg.

4. plain cooked pasta = 85mg.

5. salmon = 91mg.

6. sardines (in oil) = 500mg.

7. 1 slice white bread = 53mg.

8. tofu (100g.) = 510mg.

9. 4 fruit figs = 506mg.

10. French/green beans = 50mg.

11. baked beans = 72mg.

12. 1 cup soy milk = 300mg.

These foods are fairly easy to add to your diet. When ordering a salad, make it a spinach salad. Spinach is another great way to boost your calcium intake. Actually, all dark green vegetables contain a good portion of calcium.

Again, dariy products are a rich source of calcium and can be incorporated into your diet with little to no fat. But, sometimes reducing the fat in these items, reduces the taste. However the above list of foods is an excellent choice for making sure you get your daily intake of calcium, especailly if you are lactose intolerant. Per one cup of regular dairy milk you take in 300mg. One-half cup of ice cream, 85mg. A serving of yogurt equals 300mg. Substituting other foods, such as above, will ensure you get the same great calcium benefits.

Calcium-rich foods can also be found by reading labels. Many cereals, cereal bars, orange juice and a variety of other foods are acceptable ways to incorporate more calcium into your diet. If it says on the label "calcium-fortfied, it is another great way to supplment your calcium intake.

Drinking one cup of soy milk, (it now comes in vanilla, chocolate and capuchinni flavors), and a calcium-fortified cereal bar will give you 1/3 of your daily calcium requirement. For lunch, a leafy dark green salad, a serving of pasta will add approximately 200mg. For an afternoon snack, eating 4 figs will give your body a whopping 500 and put you on target.

Calcium-rich foods are not limited to the above. These are just some samples. Calcium-fortified foods and drinks, readily found at your local supermarket, is another excellent source to incorporate that all-important mineral in your daily diet.

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