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Nutrition 101: Calcium
Published in May 2007
Prepared by Jessica Hookham
Reviewed by Gloria Tsang, RD
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Recommended Intake
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- Males and females 19-50 yrs: 1000 mg/day
- Males and females 51-70 yrs: 1200 mg/day
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What's Calcium for?
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- Involved in bone and teeth structure
- Aids in muscle contraction, blood clotting, blood vessel contraction and dilation, secretion of enzymes and hormones, and nerve function
- Protects against osteopenia, osteoporosis, and hypertension
- May play a role in preventing high blood cholesterol, diabetes, colon cancer, and obesity
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Best Food sources
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- Dairy products, such as milk, yogurt, and cheese
- Kale, Chinese cabbage, broccoli, mustard and turnip greens, bok choy, parsley, watercress, some seaweeds
- Canned fish with the bones in
- Calcium fortified juice, soy milk, tofu, and cereals
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