Calcium in diet

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From 's website on Nutrition

What You Should Know about Calcium

by Sue Gilbert, M.S., Nutritionist

Minerals come from the earth. We can't make them in

our bodies, so we must get them from the foods we eat.

However indestructible minerals may be, they can still

get lost when food is over boiled or heavily

processed.

Calcium

Bones and teeth account for 99% of the calcium in your

body and the remaining 1% is found in the fluids in

and around your cells. That little 1% has multiple

jobs to keep it busy: 1) regulating important nerve

transmissions, 2) controlling muscle contraction and

heartbeat, and 3) helping blood to clot.

Calcium is not just kids stuff either. Bone is a

living tissue that is in a constant state of tearing

down and building up throughout your life, and

everyone needs a constant supply of calcium to keep up

with the turnover. Kids need proportionately more

because they are not just replacing bone, they are

actually growing new bone.

It's not news that widespread deficiencies of calcium

are common these days. Children are drinking more soda

and less milk, adolescent girls prefer diet drinks to

dairy products, and older women, concerned about

putting on weight, avoid drinking milk, fearing its

calories will end up on their hips and not in their

bones.

It's not just lack of calcium-rich dairy products.

Intake of vegetables, especially those that have lots

of calcium, is down too.

Kids need calcium to help build stronger, denser

bones. Women need calcium because they have a small

bone mass compared to men, and lose it faster with

age. After menopause, bone loss accelerates

dramatically and can result in osteoporosis. Heading

into adulthood with a denser bone mass will alleviate

the problem. And calcium may not only prevent

osteoporosis, recent studies show, it may also

moderate blood pressure and prevent colorectal cancer.

How much calcium is needed is under hot debate. For

most women, the recommended daily intake is 1,200mg,

but many scientists recommend 1,500 mg.

By far the best source of calcium is dairy products.

Not only is it a great source of calcium, but the

lactose in milk seems to aid calcium absorption.

However, if you are lactose tolerant, or simply don't

like to drink milk, you can get lots of calcium if you

eat plenty of leafy green vegetables, canned salmon

with bones, broccoli, kale, bok choy, soybeans, and

tofu.

Particularly for women, if you don't think you're

getting enough calcium, you may want to consider a

supplement. Don't overdo it though. Stick within the

1,500 mg dose set by the National Institute of Health.

Too much calcium can cause kidney stones, constipation

and nausea.

Good Sources of Calcium

Food Serving Size Amount of Calcium

skim milk one cup 350 mg

plain yogurt one cup 300 mg

cheese one ounce 250 mg

green leafy vegetable 1/2 cup 100 mg

cooked legumes 1/2 cup 70 mg

Knowing what a good source of calcium is is one thing.

Getting your kids to eat it is another. Here are some

suggestions:

Add flavorings to milk.

Make fruit smoothies with vanilla yogurt and your

favorite fresh ripe fruits.

Add powdered milk to baked products (use 2 tablespoons

of powdered milk for each cup of flour).

Cook with milk instead of water when making soups,

cereal, and pancakes.

Add powdered milk to meatloafs and casseroles.

Make calcium-rich desserts like puddings, custard,

frozen yogurt, and low fat ice cream.

Add dark green leafy vegetables to casseroles like

lasagna, and to salads.

Make your own salad dressing from soft tofu.

Use lowfat cheese sauces on potatoes and vegetables.

Sprinkle grated cheese on eggs and in salads.

Try this perennial favorite for breakfast, dessert, or

a snack:

Sweet Rice and Raisin Pudding

2 cups cooked brown rice

2 eggs

2 cups skim milk

1/4 cup nonfat dry milk powder

1/2 tsp. Cinnamon

1/2 cup raisins

1/2 tsp. vanilla

1/3 cup honey

Combine all ingredients and pour into a greased baking

dish. Sprinkle with fresh grated nutmeg and bake at

350 degrees for 30 minutes, or until set.

One serving provides a 150 mg. of calcium, plus lots

of high quality protein, and plenty of B vitamins.

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