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Many reasons to 'bone' up on calciumThere are a number of reasons why it is important to consume sufficient amounts of calcium. In fact, everyone has 206 reasons why they should get enough calcium daily. Calcium helps build and maintain each one of the 206 bones in the skeletal system, said Janice Hermann, Oklahoma State University Cooperative Extension Service nutrition education specialist. "Not only does calcium help grow strong bones, it also helps us develop strong teeth," Hermann said. "In addition, a small amount of calcium is needed for regulatory functions such as muscle contractions, blood clotting and blood pressure." A person's bones are in an active growth state from birth to about age 20. "Just because bones stop growing at around age 20 does not mean a person's need for calcium goes away," she said. "Even after bones stop growing, calcium is added to bone to increase strength and density up to about age 30." Even after peak bone mass has been obtained you still need an adequate calcium intake on a daily basis because bones are constantly being broken down and reformed. After about age 30 or 40 bones are broken down at a faster rate than they are reformed. If bone losses reach a point of causing fractures under common, everyday activity, this condition is known as osteoporosis. "Since the best time to prevent osteoporosis is when peak bone strength and density is being formed it's important for children and adolescents to get into the habit of consuming adequate amounts of calcium and other necessary vitamins and minerals," Hermann said. "Regular exercise, especially strength-building activities, is also important to keep your bones strong." How much calcium is enough? Children age 3 and under need 500 milligrams per day. Children ages 4 to 8 should consume 800 milligrams per day, while youth between the ages of 9 and 18 should get about 1,300 milligrams of calcium per day. Adults between the ages of 19 and 50 need 1,000 milligrams a day and adults over the age of 50 should get 1,200 milligrams per day. Hermann said it can be difficult to consume enough calcium without including milk or dairy products in the diet. For those who are watching fat and calorie intake, there are many low-fat, low calorie dairy products that are high in calcium. There also are some fruits and vegetables that contain small amounts of calcium, including bok choy, broccoli, spinach, turnip and mustard greens, oranges and raisins. Many juices, cereals and breads are calcium-fortified. "If your diet doesn't contain enough calcium, consider taking a supplement," she said. "Remember, you've got 206 reasons to keep your body strong." 9/8/08 Date: 9/2/08
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