Calcium - Bones and Beyond

Calcium Quiz

Which of the following foods contain calcium?

a) yogurt

b) tofu

c) spinach

d) all of the above

If you answered D, you’ re right! Calcium can be found in all of these foods, in varying amounts.  In the US, milk, yogurt and cheese are the most popular sources of calcium and are highly recommended.   Because milk is fortified in Vitamin D, a vitamin that aids in calcium’s absorption, it is one of the best calcium sources.

Why is Calcium Important?

Calcium is the most abundant mineral in the body.  Its most prominent function is the growth and maintenance of healthy bones and teeth.  Calcium is also important for muscle and nerve control, blood clotting and blood pressure control.  Adequate calcium may also assist with weight loss, alleviate PMS symptoms and help prevent colon cancer.

Osteoporosis

Osteoporosis is a disease in which the bones become brittle and may break.  It is often called the silent disease because there are no overt signs of it until a bone is fractured.  Eating a diet rich in calcium through all stages of life and participating in regular, weight-bearing exercises are essential in the prevention of osteoporosis.

How much Calcium do I need?

According to the National Institute of Health, teens and young adults, whose bones are growing rapidly, require around 1,300 mg per day.  The recommendation slightly drops to 1,000mg between ages 19 and 50 and increases to 1200-1500 mg over the age of 50. 

Sources of Calcium

Most American diets are deficient in calcium.  Milk and dairy products are primary sources of calcium.  There are, however, a variety of other foods like dark green leafy vegetables and foods with added calcium that can be eaten to achieve your needs.  The key is to incorporating a wide variety of foods with calcium in your diet, which can help ensure  you get the calcium you need each day.  Calcium supplements are also readily available and often recommended.  

Food Sources          amount         mg of Calcium

milk                        1 cup            300

yogurt                    1 cup            415

cheese                   1.5 oz           300

spinach                   ˝ cup           146

kale                        ˝ cup           90

tofu (with calcium)    ˝ cup           260

fortified cereals        1 oz              236-1043

almonds                  ˝ cup           92

OJ (calcium added)   1 cup            300

Dried figs                 10                269

Canned salmon         3oz               180

(with bones)

Ways to increase your calcium intake

-Drink fat-free or low-fat milk as beverages at mealtimes

-Substitute milk for water in oatmeal and hot cereals

-Top baked potatoes with fat-free or low-fat yogurt

-Have fat-free or low-fat yogurt as a snack or dessert

-Choose calcium-fortified juices, soy beverages or cereals

-Include leafy greens such as collard, turnip greens and kale

Resources:

www.mypyramid.gov

http://www.nichd.nih.gov/milk/whycal/dairy.cfm

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