Like Popeye the Sailor Man devouring a can of spinach, we can all think back to a memory of guzzling down a glass of milk and instantly feeling like you had the strongest bones! We did it because at least one parent told us how important drinking our milk was to maintain healthy teeth and bones. Turns out our parents were right; calcium is the most important mineral for our bodies.


Every cell in our body uses calcium to help keep the body functioning and working healthy.


When you are not receiving enough calcium, you may experience the following:


  • Fatigue
  • Muscle cramping and even
  • Weak and brittle nails
  • Weak and brittle bones



In order to evaluate if you are consuming enough calcium, it is important to understand how much the body requires. Below are some recommended daily allowances to consider:



  • 0-6 months = 200 mg
  • 7-12 months = 260 mg
  • 1-3 years = 700 mg
  • 4-8 years = 1,000 mg
  • 9-18 years = 1,300 mg
  • 19-50 years = 1,000 mg
  • 51-70 years (Men) = 1,000 mg
  • 51-70 years (Women) = 1,200 mg
  • 71+ years = 1,200 mg
  • Pregnant/Breastfeeding = 1,000-1,300 mg



A good “rule of thumb” for consuming more of this mineral, is to add a high calcium food source to EVERY meal. Try these healthy, beans are high in calcium foods:


  • Green Vegetables. Broccoli, brussels sprouts, collards, kale, spinach, swiss chard, green beans to name a few.
  • Soy such as soybean, tofu, and tempeh.
  • Canned Fish like salmon or sardines.
  • Legumes such as lentils, chickpeas, white or red beans.
  • nuts and seeds even almond milk.

Get creative and explore foods for your taste buds to enjoy!

For help with meal planning and weight control call for an appointment.