CALCIUM CLASSIFIED

Calcium is the most abundant mineral in the human body. More than 99% of the total body calcium is found in the bones and teeth where it functions to support their structure. Other equally important functions of calcium include regulating the heartbeat, conducting nerve impulses, stimulating hormone secretions, clotting of blood, among others.

 

Recommended Intake
 

Age	Calcium need (mg per day)	Servings of milk to meet need
4-8 years	800	3 servings
9-18 years	1300	4 servings
19-50 years	1000	3-4 servings

Post-menopausal women and vegetarians need an extra boost of calcium. Menopause often leads to increases in bone loss especially during the first five years of menopause, while vegetarians may be at increased risk for calcium deficiency because of their lack of consumption of dairy products. They need to include non-dairy sources of calcium in their diets or consider taking calcium supplements to meet their daily calcium requirements.

Sources of Calcium

The more common foods known to contain calcium are milk, yogurt, and cheese. But foods such as cabbage, broccoli, sardines, tofu, yogurt, orange juice, salmon (canned, with bones), spinach, cereals, vanilla ice cream, prunes, raisins, carrots, sweet potatoes, and bread are also good sources of calcium.

Calcium supplements are also helpful in meeting daily calcium requirements and are readily available without prescription. Choose calcium supplements with familiar brand names.

Check the absorbability of the supplement by placing it in a small amount of water for 30 minutes and stir occasionally. If it hasn’t dissolved within this time, it probably will not dissolve in your stomach.

Consult with your doctor regarding the effects of your calcium supplement to the current medication you may be on. For instance, calcium interferes with iron absorption. Therefore, you should not take calcium and iron supplement at the same time.

Calcium Absorption

The body’s ability to absorb calcium varies with age and certain conditions like pregnancy. Infants and young children are able to absorb calcium the most as their body needs it to build strong bones. Absorption slowly decreases as the person gets older. That is why older people are advised to increase their daily calcium intake.

Vitamin D found in foods such as milk, cereals, eggs, and tuna helps improve calcium absorption. Certain factors such as dietary sodium, protein, caffeine, and potassium decrease the body’s ability to absorb calcium. Excess alcohol can also reduce the absorption of calcium in the intestines.

Tips to meet daily calcium needs:

• When making pancakes or mashed potatoes, use low fat or non-fat milk instead of water.
• Drink a fruit smoothie blended with low-fat or fat-free yogurt.
• Serve raw fruits or vegetables (such as carrot or celery sticks) with low fat or fat free yogurt based dip.
• Top salads, chips or soups with cheese.
• Experiment with calcium-rich foods that may be new to you and your family. Try sardines, tofu, slivered almonds, and salmon with bones.

MORE HEALTH TIPS:
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Calcium
Eat Five Servings of Fruits and Vegetables a Day
CalciumClassified
Carbohydrates
Fiber and its Benefits