Post Falls Family Medicine, PA
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Are you getting enough Calcium?

Are You Getting Enough Calcium?
Calcium is the most abundant mineral in your body. Consuming enough calcium is critical for keeping your bones and teeth strong and for maintaining the function of your nerves, heart and muscles.
Failing to get enough calcium can stunt children’s growth and can increase the risk of developing osteoporosis. The current recommended dietary allowance (RDA) by age group is as follows:
• 1-3 years—700 mg daily
• 4-8 years—1,000 mg daily
• 9-18 years—1,300 mg daily
• 19-50 years—1,000 mg daily
• 51-70 years—1,000 mg daily (men) and 1,200 mg daily (women)
Please note that these RDAs reflect suggestions from the Office of Dietary Supplements at the National Institutes of Health. Your personal recommended calcium allowance may differ. Please consult your doctor to determine how much calcium you need in your diet.
Top 10 Calcium Rich Foods:
1. Yogurt 
2. Cheese 
3. Cow’s Milk
4. Soy Milk 
5. Seafood 
6. Beans
7. Leafy Greens 
8. Tofu 
9. Molasses
10. Oatmeal and fortified cereals
Source: The Murray Group.

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