Who would have thought that the fountain of youth spouts ... milk? But that's the striking suggestion from a recent study at the Karolinska Institute in Sweden . Researchers followed more than 23000 middle aged and older men for a decade and found that those who reported getting plenty of calcium in their diet ,about 2000 mg per day ,were 25 % less likely to die in that time than men who consumed little of the mineral in food and drink .It's possible that the high-calcium diners had other healthy habits ,the researchers say.But a diet containing lots of the mineral is known to lower blood pressure, cholesterol , and blood sugar levels.
The study was all-male ,but calcium expert Dr Robert P.Heaney at Creighton University ,USA,thinks the result are likely to apply to women too. He suggests all adults aim for 2000 mg of calcium per day -from food,if possible,because other nutrients amplify its effect. Asian adults get only about 450 mg of calcium in their diet each day ,on average .But its easy to sneak more into your menu.Drinking cow's milk gets you 290 mg of calcium per 250 ml glass; if you are lactose-intolerant ,curd (300 mg per cup) and cheese (410 mg per half cup of shredded cheddar) are easier to digest .You can also try the less obvious sources pictured here.
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| cooked broccoli 62 mg per cup |
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| almonds 190 per cup |
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| cooked spinach 245mg per 40gm |
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| cows milk 290mg per 250 ml |
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| tofu 140 mg per 40gm |
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