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CALCIUM FOOD SOURCES
What is calcium?
Calcium is a mineral that primarily functions in your body by making your
bones and teeth hard.
Ninety-nine percent of the calcium in your body is
stored in your bones and teeth. It accounts for about 1.5 to two percent of
an adult's total body weight. Calcium is needed for good dental health.
Good food sources of calcium
|All dairy products except butter
|Dried peas and beans
|Most dark leafy greens (beet, turnip, kale collards but NOT
spinach or Swiss chard
|Soft bones of small fish (salmon)
|Fortified cereals, foods and juices
|Vegetable sources for
calcium, especially good if you do not like or can not tolerate dairy
|Add milk instead of water when preparing soups, hot
cereals, pancakes or scrambled eggs
|Wrap a tortilla around string cheese and warm in microwave
|Sprinkle shredded cheese on salads, bake potato, casseroles
|Mix fresh fruit with yogurt for breakfast or dessert or
|Drink a milk shake or malt
|Drink hot chocolate or chocolate milk
|Use milk instead of water to cook corn on the cob, poach
fish or chicken
|For dessert choose puddings, custards, ice cream or frozen
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|A high protein diet can increase calcium loss as can too
much sodium or caffeine
|Fiber interferes with absorption of calcium particularly
bean, nut, what bran or seed fiber
|Oxalic acid in spinach and Swiss chard, rhubarb, almonds
and chocolate combine with calcium to form calcium oxalate, a salt the body
can not use.
|On the other hand too much calcium block the absorption of
iron and zinc
From THE NUTRITION BIBLE, Jean Anderson and Barbara
Deskins. Copyright © 1995 by Jean Anderson and Barbara Deskins. By
Facts About Calcium Absorption
|Calcium megadoses may cause drowsiness, extreme lethargy
and impaired absorption of iron, zinc and manganese.
|Calcium must have vitamin C and D to be absorbed
|The body best absorbs calcium supplements in stages of no
more than 600 milligrams at a time.
|Take calcium supplements with meals
|Calcium carbonate is the most common form of
supplement. 40% of it is absorbed by the body. In order to
consume 1,000 milligrams of elemental calcium you would have to take 2,500
milligrams of calcium carbonate!
|If a calcium supplement label lists the contents as
"600 mg of calcium carbonate per tablet, it provides 240 mg of calcium
that the body can use (40% of 600m mg).
|If a calcium supplement label lists the contents as 600 mg
of calcium (as calcium carbonate) per tablet it provides 600 mg of calcium
that the body can use.
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Calcium recommendations per Age Group:
Group Dietary Recommendations
||800 -1,200 milligrams/day
|Adults 51+ years
||1,200 - 1,500 milligrams/day
|Pregnant and nursing women
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are reference values that can be used for planning and assessing diets
for health populations. The developme4nt of DRI's replaces toe periodic
revisions of Recommended Dietary Allowances (RDA's) which have been
published since 1941 by the National Academy of Sciences.
1998-1999 SmithKline Beecham. All rights reserved
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