Calcium: Does a Woman’s Bones Good
Author: Shannon Miller
We’ve all heard that women are at risk of developing osteoporosis
and should think about this when considering their diet, particularly in reference to calcium consumption. According to the American Dietetic Association, women acquire up to 90% of their bone mass during childhood. If there is not a sufficient amount of calcium deposited during childhood, a woman’s bones can become weak later in life which may result in bone disease, namely osteoporosis.
Women should consume 1,000 milligrams of calcium per day, and for women above 50 this number increases to 1,200. This translates to women needing at least 3 servings per day of calcium-rich foods.
So what qualifies as 1 serving?
- From the dairy section…
- 1 cup of low-fat or fat-free milk
- 1 cup of low-fat or fat-free yogurt
- 1 ounce low-fat or fat-free cheese
- As a complement to a roll of sushi…
- 1.5 cups of cooked edamame
- If you’re feeling fishy…
- 3 ounces canned sardines, with bones
TIP: Remember, your bones like calcium! Keep them healthy and strong by getting your daily fill of calcium.
* Adapted from the American Dietetic Association website.