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                                                        DR. DAN PETERSON

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CALCIUM FOOD SOURCES

Every minute men buy 5,917 gallons of milk

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 are:

bulletAll dairy products except butter
bulletDried peas and beans
bulletMost dark leafy greens (beet, turnip, kale collards but NOT spinach or Swiss chard
bulletSoft bones of small fish (salmon)
bulletFortified cereals, foods and juices
bulletVegetable sources for calcium, especially good if you do not like or can not tolerate dairy products
bulletAdd milk instead of water when preparing soups, hot cereals, pancakes or scrambled eggs
bulletWrap a tortilla around string cheese and warm in microwave
bulletSprinkle shredded cheese on salads, bake potato, casseroles
bulletMix fresh fruit with yogurt for breakfast or dessert or snack
bulletDrink a milk shake or malt
bulletDrink hot chocolate or chocolate milk
bulletUse milk instead of water to cook corn on the cob, poach fish or chicken
bulletFor dessert choose puddings, custards, ice cream or frozen yogurt
bulletCalcium fortified juice
bulletCalcium fortified bread*

Why is milk so important?#

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Calcium robbers:

bulletA high protein diet can increase calcium loss.
bulletToo much caffeine or too many soft drinks can also inhibit calcium absorption.
bulletLow levels of vitamin D.  Vitamin D is needed for calcium to be absorbed in the GI tract.
bulletFiber interferes with absorption of calcium particularly bean, nut, wheat bran or seed fiber
bulletToo much salt.  This can cause calcium to be lost through the kidneys.
bulletCertain medications such as water pills (diuretics), steroids, anti-seizure medications, immunosuppressive medications, non-steroidal anti-inflammatory drugs ( NSAIDs like ibuprofen, naproxen), asthma medication with steroids
bulletOxalic acid in spinach and Swiss chard, rhubarb, almonds and chocolate combine with calcium to form calcium oxalate, a salt the body can not use.  
bulletLifestyle choices such as cigarette use, more than 2 alcoholic drinks a day.
bulletSedentary lifestyle.  The lack of weight bearing exercise such as walking, running, weight lifting will decrease bone mass.
bulletOn 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

 It is good to be dense.
It is good to be dense    

Facts About Calcium Absorption

bulletCalcium megadoses may cause drowsiness, extreme lethargy and impaired absorption of iron, zinc and manganese.
bulletCalcium must have vitamin C and D to be absorbed
bulletThe body best absorbs calcium supplements in stages of no more than 600 milligrams at a time.  
bulletTake calcium supplements with meals
bulletCalcium 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!
bulletIf 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).

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Calcium recommendations per Age Group:
                    Age Group                          Dietary Recommendations

0-6 months 210 milligrams/day
6-12 months

270 milligrams/day

1-3 years 500 milligrams/day
4-8 years 800 -1,200 milligrams/day
9-18 years 1,300 milligrams/day
Adults 19-50 1,000 milligrams/day
Adults 51+ years 1,200 - 1,500 milligrams/day
Pregnant and nursing women 1,200 milligrams

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DRI's 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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Updates

Shake It!

 There's a trick to getting the full benefits from your calcium-fortified beverages.


A large percentage of the calcium added to orange juice, soy drinks, and rice milk may settle at the bottom of the carton, a recent study concluded. This could mean less of the bone-building mineral ends up in your glass until the end of the carton. Keep the calcium coming steadily by shaking calcium-fortified beverages well before each serving.
                                                                       

RealAge Benefit: Consuming 1,200 milligrams of calcium per day can make your RealAge
as much as 1.3 years younger
.
 

For more: calcium information  and National Dairy Council

Free Nutrition and Osteoporosis PowerPoint Presentation From the University of Nebraska.

Calcium for Life.

For More Information…

You can find out more about calcium by contacting the National Women’s Health Information Center (800-994-9662) or the following organizations:

National Osteoporosis Foundation
Phone: (877) 868-4520
Internet Address: http://www.nof.org/

Osteoporosis and Related Bone Diseases National Resource Center
Phone: (800) 624-2663
Internet Address: http://www.osteo.org/

Food and Drug Administration
Phone: (888) 463-633
Internet Address: http://www.fda.gov/

National Institute of Arthritis and Musculoskeletal and Skin Diseases
Phone: (301) 496-8188
Internet Address: http://www.nih.gov/niams/

Calcium Education Program

Nutrition Connection-Calcium

#Oregon Dairy Council

February 06, 2008

Children  Patient Education  Home   Nutrition Topics Index

 

          If you have any questions please e-mail me at: drdpeterson@scottsbluff.net
                                                                                 308-436-3491 Office number

PLEASE NOTE: The information contained herein is intended for educational purposes only.  It is not intended and should not be construed as the delivery of dental/medical care and is not a substitute for personal hands on dental/medical attention, diagnosis or treatment.  Persons requiring diagnosis, treatment, or with specific questions are urged to contact your family dental/health care provider for appropriate care.
This site is privately and personally sponsored, funded and supported by Dr. Peterson.  We have no outside funding.
Confidentiality of data including your identity, is respected  by this Web site. We undertake to honor or exceed the legal requirements of medical/health information privacy that apply in Nebraska.

Copyright ©1998-2008 Family Gentle Dental Care, all rights reserved.