Cebu City - Calcium is needed for growing and in building strong bones and teeth during childhood. Most of the calcium in our body is found in our bones and to get the calcium our body needs on a day-to-day basis; we need to get this from food. Rickets is a bone-softening disease that can cause severe bowing of the legs, poor growth and sometimes muscle pain and weakness.

As we grow older, bone calcium starts to decrease. That is why from the very start, we must have the proper dietary intake of calcium. At a young age, if a child doesn’t get the right amount of calcium, they develop a sickness called rickets. If we don't have enough calcium in childhood, we may be at risk of weak bones and fractures in later life. As we grow older, if severe calcium deficiency is present, a disease that weakens bones and can cause them to break more easily starts to form. This disease is then called osteomalacia.

But do not fret! Getting the recommended daily intake for calcium is easier than you think. Each day, 1000 mg of calcium is recommended for adults. If you are pregnant or lactating, calcium requirements slightly increase. Milk, yogurt, and cheese are rich natural sources of calcium. Nondairy sources include canned sardines and salmon with bones as well as certain vegetables, such as kale, broccoli, and bok choi. Most grains do not have high amounts of calcium unless they are fortified. However, they contribute to calcium intakes, even though they contain small amounts of calcium, because we consume them frequently. There are many fruit drinks and juices fortified with calcium. As well as in tofu and in ready-to-eat cereals. // ND II Mary Carmeli Garrovillo, RND