Guest guest Posted April 23, 2005 Report Share Posted April 23, 2005 > > I have recently become fascinated with homemade yogurts and the like. > They offer excellent sources of protein and nutrients for few calories. > > My concern, however, is that my nutritional software is showing 200-250% > RDA's for calcium, without it even considering fortified OJ and supplements. > So, I must ask, how much calcium is too much? > > > Thanks, > - Hi, - How much calcium do you figure you're ingesting? I found this: " Calcium intoxication: Ingestion of large amounts of alkaline calcium salts (more than 2.5g/day) can override the ability of the kidney to excrete unwanted calcium, causing hypercalcaemia and metastatic calcification of the cornea, kidneys adn blood vessels. People consumping huge quantities of calcium carbonate in antacids are prone to this intoxication (milk alkali syndrome). " (A Goulding, from Essentials of Human Nutrition, 1st ed) When you're calculating your exact intake of Ca, also consider there may be increased calcium depletion or lowered absorption from things like exercise, a high protein diet (Ca excretion in osteocytes), magnesium intake, or caffeine. Ca overdose has some fairly noticable sides, including constipation and a metallic taste in the mouth. I suspect it's unlikely that intakes below 2.5g day will cause any problems. -Liz Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 23, 2005 Report Share Posted April 23, 2005 : I don't have an answer to your question. BUT variety is very important- especially a wide variety of veggies and fruits. If you're ingesting a lot of yogurt you may be eating less of other healthy stuff - esp if your diet is the same # of cals than before all the yogurt. VARIETY, VARIETY, VARIETY to insure getting a variety of nutrients. See the CRON checklist for food variety in the files under " IMPROVING YOUR CRON PROGRAM " . on 4/23/2005 7:53 AM, wachendorfia at leroy23@... wrote: > >> >> I have recently become fascinated with homemade yogurts and the like. >> They offer excellent sources of protein and nutrients for few calories. >> >> My concern, however, is that my nutritional software is showing 200-250% >> RDA's for calcium, without it even considering fortified OJ and > supplements. >> So, I must ask, how much calcium is too much? >> >> >> Thanks, >> - Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 23, 2005 Report Share Posted April 23, 2005 > > > > I have recently become fascinated with homemade yogurts and the like. > > They offer excellent sources of protein and nutrients for few calories. > > > > My concern, however, is that my nutritional software is showing 200-250% > > RDA's for calcium, without it even considering fortified OJ and > supplements. > > So, I must ask, how much calcium is too much? > > > > > > Thanks, > > - > > Hi, - > > How much calcium do you figure you're ingesting? About 2.5 g/day (200-250% RDA), so I'm right on the border of the study you posted below. As you point out, other factors may lower absorption, such as protein (about 18% of my calories) and caffeine (also high in my diet). But, where does this unused calcium go? Is it safely flushed out of the system or would it just prevent its use in the bones where we want it and rather deposit it in the vessels? > I found this: > > > " Calcium intoxication: Ingestion of large amounts of alkaline calcium > salts (more than 2.5g/day) can override the ability of the kidney to > excrete unwanted calcium, causing hypercalcaemia and metastatic > calcification of the cornea, kidneys adn blood vessels. People > consumping huge quantities of calcium carbonate in antacids are prone > to this intoxication (milk alkali syndrome). " > > (A Goulding, from Essentials of Human Nutrition, 1st ed) > > > > When you're calculating your exact intake of Ca, also consider there > may be increased calcium depletion or lowered absorption from things > like exercise, a high protein diet (Ca excretion in osteocytes), > magnesium intake, or caffeine. Ca overdose has some fairly noticable > sides, including constipation and a metallic taste in the mouth. I > suspect it's unlikely that intakes below 2.5g day will cause any > problems. > > -Liz Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 23, 2005 Report Share Posted April 23, 2005 > : I don't have an answer to your question. BUT variety is very > important- especially a wide variety of veggies and fruits. If you're > ingesting a lot of yogurt you may be eating less of other healthy stuff - > esp if your diet is the same # of cals than before all the yogurt. VARIETY, > VARIETY, VARIETY to insure getting a variety of nutrients. > > See the CRON checklist for food variety in the files under " IMPROVING YOUR > CRON PROGRAM " . I believe I have this part covered, though there are certainly fruits and veggies to which I gravitate (apples, berries, cantaloupe, peaches, and oranges and asparagus, cabbage, carrots, cauliflower, brocolli, kale, and squashes). I'm sure that's an issue for everyone and we need to keep reminding ourselves to throw something else in the grocery cart every once in a while. I never really formally introduced myself to the group, and I said I would, so here is a little on me. I am a male (don't let the spelling of the name fool you), 31 years old, 5' 11 " , ~143 lbs. I started watching my calories and nutrition after reading Dr. Walford's book B120YD about a year and a half ago. At that time I had been stable at 160 lbs. Once I got the ON part " down " (do we ever?), I started cutting some calories and was averaging 2000-2100. Lately, due to weakness and lethargy, I have increased my calories to about 2200-2300. Whether I am officially CRONing anymore is up for interpretation, but it was a QoL thing. I hope to eventually slowly cut some calories again, but for now my weight is staying put. So, with the # of calories I consume, it really isn't too difficult to ensure the variety remains while I allow myself to enjoy cultured milk products (yogurt and kefir). I am more concerned about too much of a good thing (calcium). Thanks, - Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 24, 2005 Report Share Posted April 24, 2005 : thanks for telling us a bit about yourself (I had envisioned you as a female). Your weight sounds pretty good for a 5'11 " male, with a BMI of about 19. And indeed sounds like your body was trying to tell you something when you tried to decrease calories further. Why play with fire? Check our " Moderate vs. Extreme CRON' file. on 4/23/2005 1:32 PM, cronzen at truepatriot@... wrote: > I never really formally introduced myself to the group, and I said I would, so > here is a little on me. I am a male (don't let the spelling of the name fool > you), > 31 years old, 5' 11 " , ~143 lbs. I started watching my calories and nutrition > after reading Dr. Walford's book B120YD about a year and a half ago. At that > time I had been stable at 160 lbs. Once I got the ON part " down " (do we > ever?), > I started cutting some calories and was averaging 2000-2100. Lately, due to > weakness and lethargy, I have increased my calories to about 2200-2300. > Whether I am officially CRONing anymore is up for interpretation, but it was a > QoL thing. I hope to eventually slowly cut some calories again, but for now > my > weight is staying put. Quote Link to comment Share on other sites More sharing options...
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