Dietary Calcium
Why is calcium so important?
Did you know that 99% of your body's calcium is stored in your bones
and teeth? This calcium makes up your bone bank. Calcium is deposited
and withdrawn from your bone bank daily, based on your body's need
for calcium. If your daily diet is low in calcium, calcium is withdrawn
from your bone bank.
Bone is broken down to keep your blood calcium
level normal. This happens because calcium plays a critical role in
supporting your body's vital functions; such as controlling your blood
pressure and maintaining your heart beat. Consuming enough calcium is crucial
to reach peak bone mass in youth and to preserve bone mass throughout
adulthood.
How much calcium is recommended each day?
It is recommended that everyone, including pregnant or breastfeeding
women, consume the daily calcium intake appropriate for age. Your calcium intake from food (the preferred source) plus any calcium supplement (if needed) should add up to the daily recommended calcium intake (mg/day).
What are the daily recommended intakes for calcium?
*mg= milligrams
(Dietary Reference Intakes, National Academy of Science, 1997)
Is more calcium than the recommended intake better?
Although it is possible to consume too much calcium, studies show
that most people in the United States do not get enough calcium in their diets. There is no advantage for healthy individuals to consume more calcium than recommended. However, if you have a medical condition or take a medication that interferes with your body's ability to use calcium efficiently , your health care provider may suggest slightly more calcium than generally recommended.
High calcium intakes on a regular basis may be harmful. Excessive calcium intake is defined by the National Academy to be more than 2500 mg per day from foods and/or supplements. Some researchers report heart complications in postmenopausal women exceeding 1800 mg of calcium per day. The adve se effects of excessive calcium intake may include high blood calcium levles, kidney complications such as kidney stone formation, and possibly heart problems.
It is important to speak to your healthcare provider about your
individual requirements for calcium, to get enough calcium, and to avoid high calcium intakes on a regular basis.
How can I be sure that my body can use the calcium that I consume?
Your body uses calcium best when it is spread out over the day. Most
experts recommend consuming 500-600 mg of calcium or less at one time. It
is wise to include a food containing calcium at each meal or snack. Food
sources of calcium are the preferred way to get enough calcium
because calcium-rich foods provide a variety of important nutrients
that may not be present in supplements. However, calcium supplements
are important for individuals who are not willing or not able to meet
the their daily calcium needs from food alone. If you are not
able to consume enough calcium from the food you eat, speak to your doctor or
health care prcovider about taking a calcium
supplement.
How can I get enough calcium in my diet?
There are many easy ways to get enough calcium in your diet. Children
and adults can get enough calcium by consuming three to four servings
of calcium-rich foods daily. During peak bone-building years, teens
aged 9 to 18 typically need four to five servings a day. These general
guidelines are based on the average serving of a calcium-rich food
containing 300 milligrams. The number of servings needed vary depending
upon the calcium content in each serving. The guidelines also take
into consideration the fact that young children generally consume smaller
portions than the average adult. Calcium-rich foods include
dairy products, calcium-rich non-dairy foods and calcium-fortified
foods.
Examples of calcium-rich foods
Dairy Foods:
(for overall health, choose fat-free or low fat products)
- Milk
- Yogurt
- Cheese (5 grams fat or less per ounce)
Non-dairy foods:
- Chinese cabbage (pak choi), cooked
- Figs, dried
- Greens (dandelion, collard, kale, mustard, turnip), cooked
- Salmon, Sardines, canned with bones
- Soy nuts or almonds
Fortified foods:
(Be sure to select foods with calcium added)
- Breakfast bars
- Cereals and cereal bars
- Granola bars
- Juices
- Rice milk
- Soy milk
- Tofu
- Waffles
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How can I get enough calcium if I have lactose intolerance?
You can get enough calcium in your diet, even if you are lactose
intolerant, allergic to milk or following a strict vegetarian
diet. If you have lactose intolerance, you can get enough calcium
in your diet either by taking lactase enzyme replacement along with
dairy products or by choosing dairy products with lactase enzyme
added (for example, Lactaid
Milk or Dairy
Ease Milk). Many individuals with lactose intolerance are able
to tolerate small servings of lactose when consumed as part of a
meal. It is important to discuss your individual nutrition
needs with your healthcare provider before making any dietary modifications.
How can I get enough calcium if I am allergic to milk or a strict
vegetarian?
If you are allergic to milk or following a strict vegetarian diet,
you can get enough calcium by choosing non-dairy beverages with calcium
added (such as fortified rice milk, fortified soymilk or fortified
juice), as well as calcium rich non-dairy foods. It is important to
shake fortified beverages well before pouring them into your glass
to make sure that the calcium does not settle at the bottom
of the container.
Can I get enough calcium from my diet and follow a heart healthy
diet, too?
Your diet can be bone healthy and heart healthy too if you choose
calcium rich foods that are fat-free or low fat. For strong bones
and overall good health, it is also recommended to eat more fruits and vegetables each day.
(For more informaton see: http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/)
Is it true that dietary calcium may have other benefits?
There may be other health benefits associated with getting adequate
dietary calcium besides the promotion of strong bones. Research studies
are exploring the potential role that a diet adequate in calcium may
have in protecting individuals against high blood pressure, premenstrual
syndrome in women, kidney stones, colon cancer and other conditions.
In summary, getting adequate calcium is necessary for strong bones
but may provide numerous other health benefits as well.
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