Calcium intake is crucial for bone health. Insufficient dietary calcium can lead to the development of osteopenia and osteoporosis.
Osteopenia is low bone mass vs osteoporosis, a disease that makes bones weak and prone to fractures. Osteopenia can lead to osteoporosis.
Your body doesn’t produce calcium. In order to support bone health, you must consume dietary sources to get sufficient calcium.
The best dietary sources of calcium are dairy, soft-boned fish, and green leafy vegetables. Certain fruits also contain calcium. Some of them are oranges, dried figs, apricots, bananas, papayas, and strawberries.
High Calcium Lunch
Green Leafy Salad Combo with Dices and Sauteed Spinach, Swiss Chard and Kale.
Canned Salmon Salad Sandwich with Sliced Tomatoes and Clover Sprouts.
Frozen Strawberry Yogurt Dessert or Strawberry Kefir
Daily Calcium Requirements
Your Daily Calcium Requirements are based on your age and sex.
MEN
19-50 years 1,00 mg
51-70 years 1,000 mg
71 and older 1,200 mg
WOMEN
19-50 years 1,000 mg
51 and older 1,200 mg
Irene Pastore Fitness.com 