Now that we have seen the importance of calcium in maintaining bone density, let’s see how we can utilize calcium rich foods in an everyday nutritional program.The recommended daily allowance (RDA) for calcium for adults over 24 years is only 800 mg; however, women reaching their thirties and forties should avoid lowering their calcium intake too much, and pregnant and lactating women have additional needs and should maintain an intake of at least 1200 mg.
The National Academy of Science suggests that all adults consume 1200 mg of calcium per day. Some experts recommend up to 2000 mg daily for postmenopausal women. The optimal calcium intake for every person varies based on personal needs and must be individualized.
Adding Calcium Rich Foods
Most Americans do not achieve the RDA of calcium because of misconceptions about which foods are calcium rich. A single 8 oz glass of whole milk contains only 288 mg of calcium. When was the last time you had more than one glass of milk in a day? But, achieving the RDA of calcium is not very hard to do if you add calcium rich foods such as milk, cheese, green leafy vegetables, and almonds to your diet.
To get a better understanding how to utilize calcium rich foods on a daily basis, look at this sample daily diet: