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Calcium is an essential nutrient for developing and maintaining strong bones throughout life. It is a mineral found in many foods and adequate calcium intake is important because the human body cannot produce calcium. When the diet does not contain enough calcium, it is taken from the bones where calcium is stored.
Osteoporosis is a disease that weakens and makes bone more porous. Calcium alone cannot cure osteoporosis, but it is an important part of an overall prevention program.
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Calcium Requirements
| Groups |
Optimal Daily Intake |
| Adolescents/Young Adults |
|
| 11-24 years |
1,200-1,500 mg |
| Men |
|
| 25-65 years |
1,000 mg |
| Women |
|
| 25-50 years |
1,000 mg |
| Over 50 years (postmenopausal) |
1,500 mg |
| Pregnant and nursing |
1,200-1,500 mg |
Types of calcium supplements:
- Calcium pills-available in various mg dosing; best when taken with meals or milk as vitamin D and lactose (the natural sugar in milk) help your body absorb calcium. They need to be taken 2 to 3 times a day (not to exceed 500 mg per dose).
- Calcium Carbonates- Tums, Caltrate, Os-Cal, Rolaids, etc; best absorbed when taken without food
- Calcium Citrate- Citracal ( can be taken any time)
- Viactiv- soft calcium chews; 1 provides 500 mg of calcium (contains 100 IU of vitamin D and 40 mcg of vitamin K)
Vitamin D
The recommended daily intake of Vitamin D is between 400 and 800 international units (IU). It plays a major role in calcium absorption and bone health. Through direct exposure to sunlight the body manufactures vitamin D. Generally, 10-15 minutes of sun exposure of hands, arms and face two to three times a week is enough to satisfy the body's vitamin D requirement.
The major food sources of vitamin D are vitamin D-fortified dairy products, egg yolks, saltwater fish and liver.
Foods Containing Calcium
| Food Groups |
Foods and Serving Sizes |
Calcium |
| Grain Products |
Dry roasted almonds/ 1 oz.
Corn tortilla/ 3
Bread/ 1 slice
Waffle/ 1
Pancake/ 2 |
80 mg
132 mg
30 mg
179 mg
72 mg |
| Vegetables |
Cooked dried white beans/ 1 oz.
Spinach/ 1/2 cup
Turnip greens/ 1/2 cup
Soybeans, cooked/ 1/2 cup
Broccoli, cooked or fresh/ 1 cup
Okra/ 1/2 cup
Bok choy, cooked or fresh/ 1/2 cup
Garbanzo beans/ 1 cup
Kale, cooked/ 1/2 cup |
161 mg
122 mg
99 mg
90 mg
90 mg
90 mg
80 mg
80 mg
45 mg |
| Fruits |
Orange/ 1 medium
Dried figs/ 10 |
56 mg
269 mg |
| Dairy Products |
Plain yogurt, fat-free/ 1 cup
American cheese/ 2 oz.
Ricotta cheese, part skim/ 1/2 cup
Yogurt with fruit (low or fat-free)/ 1 cup
Milk (low or fat-free, whole)/ 8 fluid oz.
Nachos with cheese/ 6-8 nachos
Cheese pizza/ 1 slice
Cheddar cheese/ 1 oz
Macaroni and cheese/ 1/2 cup
Cottage cheese/ 1 cup
Ice cream, soft serve/ 1/2 cup |
450 mg
350 mg
340 mg
315 mg
300 mg
272 mg
220 mg
204 mg
180 mg
138 mg
118 mg |
| Meat/Fish |
Sardines with bones/ 3-1/2 oz
Salmon with bones/ 3-1/2 oz
Shrimp/ 3 oz. |
354 mg
325 mg
98 mg |
| Fortified Foods |
Frozen yogurt, fat-free, calcium added/ 1/2 cup
Calcium fortified orange juice/ 8 oz
Soy milk, calcium added/ 1 cup
Tofu made with calcium/ 1 cup |
450 mg
300 mg
250-300 mg
260 mg |
| Other Foods |
Burrito with beans and cheese/ 2
Small taco/ 6 oz. |
214 mg
221 mg |
References: www.fda.gov, www.nih.gov, www.nof.org/prevention/calcium.htm.
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