Many of the people I see worry about getting enough calcium. This is understandable, after all, recent reports show teenagers and women aren't getting enough. Calcium is vital for strong bones, especially for growing bodies, however, it also helps with muscle contraction and may fend off certain cancers. Use the following easy steps to evaluate your calcium intake and make sure you're getting enough in your diet. You'll see how small steps can really make a difference!
Also pay attention to fortified foods such as cereals, etc. Sometimes calcium is added
Step 1: Find out how much calcium you need each day (from the National Academy of Science, Dietary Reference Intakes):
19-30 years: 1000 mg
31-50 years: 1,000 mg
51-70 years: 1,200 mg
70+ years: 1,200 mg
Step 2: Tally the calcium in your diet and check your intake against your requirements. Check your current intake by using the following lists.
Dairy Sources:
8 oz non-fat milk: 302 mg
8 oz yogurt: 100-400 mg
1 oz cheese: 200-300 mg
Non-Dairy Sources:
--1 cup Silk soy yogurt: 500 mg
--1 cup fortified soy milk: 300 mg (may vary from brand to brand)
--2 tbsp blackstrap molasses: 275 mg
--3 ounces salmon, canned with bones: 200 mg
--2 ounces sardines, canned with bones: 200 mg
--1/2 cup bok choy: 100 mg
--1/2 cup tofu processed with calcium: 100 mg
--1/2 cup cooked greens (such as turnip): 100 mg
--1/4 cup almonds: 75 mg
--1/2 cup baked beans: 75 mg
--1/2 cup cooked broccoli or kale: 50 mg
--1 corn tortilla: 50 mg
--2 dried figs: 50 mg
--1/2 cup peeled and cooked shrimp: 50 mg
* Remember to also check the labels of fortified products such as bread and cereal!
Step 3: Special considerations - consider the following and discuss with your health care practioner.
When on a calorie restricted diet of less than 1200-1500 calories per day, it is generally recommended to take a multi-vitamin that contains 100% of the Daily Values (DV) for the nutrients listed. It’s also recommended to avoid supplements with over 1000% of the DV’s as large amounts of some vitamins and minerals can be toxic. Reduced calorie diets also make it harder to meet one’s calcium needs.
For people who think they are not meeting their calcium needs, it is generally recommended to take a calcium supplement or possibly a multi-vitamin (be sure to check the label to determine the mg of calcium).
Calcium supplements range in dosage and are best taken with meals and in divided doses. Look for easily absorbed compounds such as calcium carbonate, phosphate or citrate and make sure it also contains Vitamin D. A tastier option is a chewable calcium supplement like Viactive (or store brand); they come in a variety of flavors and may even satisfy a sweet tooth!
You may also need more calcium if you drink a lot of diet soda or other caffeinated beverages. Moderate amounts of caffeine are okay but consuming excessive amounts can leach calcium from your bones especially if you are not getting enough in the first place.
Please note: The information in this article is not to be followed asmedical advice, diagnosis or treatment. Please consult with your physicianor primary health practitioner for information regarding your own personalhealth and necessary treatments.
