Calcium needs by age- the tips for healthy bones

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Bone health depends on balanced diet, including many minerals. In particular, calcium is an important and essential to healthy bones.

Calcium needs by age- the tips for healthy bones
Calcium recommended daily for children:

– Approximately 500 mg of calcium per day for children from 1 to 3 years.
– 800mg calcium / day for ages 4-8.
– 1300 mg / day from age 9 onwards.

Helps the body absorb calcium

No calcium-rich foods to your baby is perfect and sufficient calcium is not necessarily eat more foods containing calcium that is important to balance the diets of children (need diverse and healthy). Do not forget to eat fruits and vegetables How important because although they are less calcium but rich in magnesium and vitamin C – essential for better absorption of calcium.

Calcium absorption depends largely on the balance of calcium phosphate in the diet of the baby. A diet rich in protein can cause excess of phosphate, making it more difficult for the body to absorb calcium. Egg is an example: although calcium  but eggs are also abundant phosphate and therefore not conducive eggs as other calcium-rich food sources. Phosphate is also found in cola soft drink ingredients.

Osteoporosis (weakened bone density) is a disease found mainly in Western countries, although these countries have a habit of consuming more milk. This is not surprising because these countries also have a habit of unhealthy eating: excess salt, protein and fat – making it difficult for the body to absorb calcium.

The best sources of calcium

Dairy products (milk, cheese, yogurt and fermented milk) is the best source of calcium helps the body absorb easily. Drink half a pint of milk a day to meet 60% of the body needs calcium. The rest mainly from vegetables (the vegetables are dark green). Mineral water also provides a small amount of calcium and therefore, should aim for her occasional habit of drinking this water.

Statistics show that:

– Dairy foods: milk, yogurt, fermented milk (100ml 125mg calcium for milk), cheese (400mg calcium per 100g)
– Plant: green beans and other beans (about 140mg calcium per 100g). It is also excellent food sources of magnesium.
– Cereals: especially breakfast cereals (without sugar), in which baby products are usually made of calcium (about 35mg of calcium per 100g).

Calcium is not only necessary for bone quality. Other substances should also be added to help the body absorb calcium maximum.

Vitamin C is an important, involved in the formation of collagen. Zinc and magnesium processes involved in bone metabolism. All minerals should be present in your baby’s diet to ensure a good diet for health.
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