Tea Time: Electrolytes Take 2 - Calcium

Calcium

• What it does
  • helps build strong bones and teeth
  • helps release hormones and enzymes
  • helps with nerve conduction
  • Help with muscle contraction
  • Helps with normal heart rhythm
• How much we need
  • Toddlers - 700mg
  • Young kids - 1000mg
  • pre-teens and teens - 1300mg
  • adults 1000mg
  • adult women over 50 and also men over 70 - 1200mg
• Where to get it
  • Dairy foods
  • Fish with bones (canned sardines, salmon)
  • Some veggies (kale, broccoli - only a small amount)
  • Fortified foods (OJ, granola bars, cereal, dairy substitutes)
  • Supplements
    • Calcium Carbonate
    • Calcium Citrate
    • No more than 500mg at a time
• Benefits
  • Prevent osteoporosis
  • Lower BP
  • Prevent preeclampsia