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Beauty is bone deepIMPORTANCE OF CALCIUM

Go Deeper Calcium is an essential mineral needed for bone health* and just as important as any other product in your age-defying beauty regimen. Even though our bodies need calcium, we don’t produce the mineral. We get it from the foods we eat every day. Unfortunately, most people don’t get enough calcium.


The amount of calcium you require depends on your age and sex. Here is a breakdown of what you need on a daily basis*:

Daily Calcium Needs

To get the recommended amount of calcium, it is a good idea to make sure foods high in calcium are part of your diet. These include low-fat dairy products such as low-fat milk, yogurt, and cheeses, as well as calcium-fortified orange juice. A list of calcium sources can be found below.

Sources of Calcium

SOURCES OF
CALCIUM

MILK
Milk (skim), 8oz.
306mg
Milk (low-fat, 1%), 8 oz.
290mg
Milk (whole), 8 oz.
276mg
Low-fat chocolate milk, 8 oz.
273mg
YOGURT
Nonfat yogurt, 8oz.
452mg
Low-fat yogurt, 8 oz.
415mg
Frozen yogurt, ½ cup
103mg
CHEESE
Goat cheese (hard) 1 oz.
254mg
Part skim mozzarella, 1 oz.
207mg
Cheddar cheese, 1 oz.
204mg
Low-fat cottage cheese, 1 cup
15mg
Feta cheese, 1 oz.
140mg
FISH
Sardines with bones, 3 oz.
325mg
Canned salmon with bones, 3 oz.
181mg
VEGETABLES
Collards (frozen, chopped), 1 cup
357mg
Turnip greens (cooked, frozen), 1 cup
249mg
Okra (cooked), 1 cup
176mg
Spinach (cooked, frozen), 1 cup
291mg
OTHER
Vegetable lasagna, 1 piece
450mg
Calcium fortified orange juice, 1 cup
300mg
Cheese pizza, 2 slices
222mg
Chocolate pudding, ½ cup
159mg
Vanilla ice cream, ½ cup
85mg
Almonds, ½ cup
162mg
Soybeans (edamame), ½ cup
197mg
Tofu, ¼ block
163mg
Chickpeas, 1 cup
105mg
Egg, 1 whole (cooked)
55mg

If it is difficult for you to get enough calcium through diet, it may make sense for you to take a supplement, such as a Citracal product.


You can determine how much calcium you need by first calculating how much calcium you’re currently getting in your diet.


In addition to calcium, vitamin D is needed for bone health*. Your body also requires it to absorb calcium. Women and men up to 70 years of age need around 600 IU daily. After age 70, this increases to 800 IU per day.‡

There are three ways to get vitamin D: sunlight, food, and supplements. Because of the risk of skin cancer and the use of sunscreen, which limits your body’s ability to make the vitamin, most people rely on food and supplements to get their vitamin D. And since it is difficult getting all your vitamin D from food alone, many people may need to take supplements.


Not getting enough calcium can lead to a disease called osteoporosis. This is a condition where your bones become fragile and break easily. The most common bones affected include the hip, backbone (spine), and wrist. Many people don’t realize they have osteoporosis until after they break a bone, which means that their bones had been losing strength for years.


Approximately ten million Americans have osteoporosis. The disease mostly affects White and Asian women, but others are vulnerable as well, including men. Women with the greatest risk include those who:

  • Have a family history of broken bones or osteoporosis
  • Have broken a bone while an adult
  • Had surgery to remove their ovaries before their periods stopped
  • Had early menopause
  • Have not gotten enough calcium throughout their lives
  • Had extended bed rest
  • Used certain medicines for a long time
  • Have a small body frame

*Source: National Osteoporosis Foundation.
Source: USDA.
Source: National Institutes of Health.

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