Calcium
is an important
nutrient and is
needed for many
of the body's
functions. As
parents, we
often encourage
our children to
drink their milk
in order to
promote strong
bones and teeth.
While it is
very important
for children to
get enough
calcium for this
very reason, it
is also
important for
adults to get
enough in order
to protect the
bone mass they
have.
Not getting
enough calcium
can contribute
to the
development of
osteoporosis, a
disease
characterized by
bones that are
thin and
fragile.
Because of
this fragility,
people with
osteoporosis
tend to break
bones easily.
We often
think of
osteoporosis as
a disease that
only happens
very late in
life, but bones
can weaken
little by little without
us even knowing.
Taking steps to
prevent bone
loss early on is
important, and
although calcium
alone cannot
prevent
osteoporosis, it
is a key
factor. A
number of risk
factors can
increase the
likelihood of
developing
osteoporosis,
some of which
include smoking,
sedentary
lifestyle,
family history,
alcoholism,
frame size, low
calcium intake,
age, and
gender.
Fractures
from
osteoporosis are
about twice as
common in women
as they are in
men, partly
because women
start out with a
lower bone mass
and also because
they tend to
live longer.
More than 90%
of a person's
bone mass
develops before
age 20, and half
of that bone
mass develops
from age 11-15
years. After the
age of 20, a
person needs to
focus more on
bone protection.
This protection
comes from
consuming enough
calcium, which
is essential in
maintaining bone
mass.
Because there
are a number of
risk factors for
this disease
that we can do
nothing about,
it makes sense
to focus on what
we can control,
such as stopping
smoking, getting
regular
exercise, and
increasing
calcium
consumption if
necessary.
Only 50-60%
of adults and
only 10-25% of
adolescents in
the
United States
get the
recommended
amount of
calcium.
The Need for
Calcium
The body's
need for calcium
varies with age.
Based on recent
statistics,
daily calcium
requirements are
as follows:
·
Children ages
4-8 years: (800
mg/day)
·
Children ages
9-18 years:
(1300 mg/day)
·
Adults ages
19-50 years:
(1000 mg/day)
·
Adults ages 51+
years: (1200
mg/day)
Most often,
we think of
dairy products
as containing
the most
concentrated
sources of
calcium in our
diets. While it
is true dairy is
a great source
of this very
important
nutrient, there
are many other
foods that also
contain calcium.
Among them are:
·
4 ounces salmon
(300 mg)
·
1/2 cup almonds
(188 mg)
·
1 cup milk (300
mg)
·
1 cup yogurt
(350 mg)
·
1/2 cup tofu
(204 mg)
·
1 cup calcium
fortified orange
juice (300 mg)
·
1 ounce cheddar
cheese (190 mg)
·
1/2 cup rhubarb
(175 mg)
·
1/2 cup cooked
broccoli (89 mg)
·
1 ounce
mozzarella
cheese (207 mg)
·
1 orange (92 mg)
·
1/2 cup cooked
spinach (61 mg)
·
1/2 cup ice
cream (85 mg)
·
1 cup fortified
cereal (200-300
mg)
·
1 English
muffin: wheat
(175 mg)
While it is
recommended that
people get as
much calcium and
other nutrients
through foods
rather than
supplements, it
may be difficult
to get all that
is need through
diet alone. A
calcium
supplement may
be taken to make
up the
difference.
Please consult a
medical
professional
before beginning
any
supplementation
regimen.
For more
information,
contact
LifeCare's
Wellness
Coordinator Dawn
Hedlund at (218)
463-4773.
