|
| Calcium Requirements | Non-Dairy
Calcium Foods | High Calcium Food Sources
|
Calcium plays an important role in muscle contraction,
blood clotting, and bone health. When your diet provides enough
calcium, your body deposits it in your bones, where it rebuilds
and strengthens bone tissue. Bone formation starts in childhood,
increases during adolescence, and continues until about age 25.
After 25, your daily calcium intake helps maintain bone health.
If calcium levels in the body drop below normal, calcium will be
taken from bones and put into the blood to be used for other body
functions. That's why it's important at all ages to consume enough
calcium to maintain adequate levels in the body.
Calcium Requirements
Nearly half of U.S. children and adults do not eat enough calcium,
and more than 80 percent of women in Maricopa County get less than
the daily recommended levels of calcium. According to the National
Academy of Sciences, children ages 4-8 need 800 milligrams of calcium
a day, and older children and teenagers ages 9-18 need about 1300
milligrams a day. Pregnant teens need more for their own growth as
well as for the growth of their baby. Adults age 19-50 need at least
1000 milligrams of calcium daily to decrease their risk of osteoporosis.
Adults over age 51 need at least 1200 milligrams a day. The National
Osteoporosis Foundation recommends that postmenopausal women not on
estrogen take even more, about 1500 milligrams a day. It is possible
to get too much calcium.More than 2500 milligrams of calcium per day
may be harmful and is not recommended. The best way to get calcium
is from the food'you eat. Some people don't like milk or are lactose
intolerant, but there are ways to get calcium without drinking milk.
People who have trouble getting calcium in their diet may need a supplement.
It's important to choose the right one because some forms of calcium
are more easily absorbed than others. A calcium-rich diet is only
one part of an osteoporosis prevention or treatment program.
Calcium is an essential nutrient for bone health.
It is found in a wide variety of foods and beverages. You can get
the calcium you need everyday without extra calories, by choosing
lowfat, calcium-rich foods.
The Nutrition Facts label on food packages lists the calcium content
in a standard-size serving of the food, shown as a Percent Daily
Value. This figure is based on 1000 milligrams of calcium per day.
To find out the milligrams of calcium in each serving, drop the
percent sign, and add a zero at the end. For example, 10 percent
equals 100 milligrams of calcium. A food is considered a rich source
of calcium if it has at least 100 milligrams of calcium in a standard
serving.
The food group that has most foods with concentrated calcium is
the Milk, Yogurt, and Cheese Group. Look for foods in this group
that are also low in fat. For example, a cup of nonfat fruit yogurt
contains 320 milligrams of calcium. Nonfat, reduced-fat, and whole
milk contain almost equal amounts of calcium, so you can choose
lowfat alternatives and still get the calcium you need.
Non-Dairy Calcium
Foods
Calcium from plant sources is also important for your health. Good
sources of calcium in the Fruit Group and the Vegetable Group include:
calcium-treated tofu, turnip greens, kale, bok choy, oranges, and
broccoli. A half cup of cooked turnip greens provides 100 mgs of calcium.
Fortified orange juice and fortified soy milk are excellent sources
of calcium, each providing about 300 mgs per cup.
Foods in the Bread, Cereal, Rice, and Pasta Group that contain
calcium include: fortified cereals and pasta, and corn tortillas
that contain lime.
High Calcium Food Sources
Some calcium-rich foods in the Meat and High Protein Group include:
canned sardines with bones, almonds, and cooked dried beans. For example,
1 cup of cooked pinto beans provides 80 mgs of calcium.
In order to get 1000 milligrams of calcium in one day, you could
eat 1 cup of nonfat yogurt, 1 cup of lowfat milk, 1 orange, a bean
tostada with cheese, and a half cup of broccoli. To increase calcium
in your daily diet, check food labels to see which of your favorite
foods are good sources of calcium and try to eat them often. Foods
such as soups, casseroles, and cooked cereal can be fortified with
calcium by adding nonfat powdered milk. Cook more green vegetables
such as kale, and look for high-calcium recipes. Building healthy
bones by getting plenty of calcium can help slow down bone loss.
|
