Posted on Monday, May 01, 2006
It Doesn’t Just Help Bones How Much Calcium is in Your Diet? Dairy sources—like milk, cheese, and yogurt are the best sources of calcium, but there are others. Here are a comparison of some leading calcium sources. Calcium-Rich Foods Part-Skim Ricotta—1/2 cup 337 mg. Ice milk—1 cup 302 mg. Yogurt (depending on brand)—1 cup 200 to 400 mg. Whole or low-fat milk—1 cup 300 mg. Cooked collard greens—1 cup 226 mg. Cheddar Cheese—1 oz. 204 mg. Bone-in sardines—3 1/2 cups 351 mg. Tofu—1/2 cup 204 mg. Blackstrap molasses—1 Tbls. 137 mg. Almonds—1/4 cup 92 mg.	Health Secrets More Health Secrets Is it heartburn or an ulcer? This month's Erickson Health Expert Health information checklist Take a look at the retina Tools Print This Page Email This Story Add to Favorites
Fortified milk and orange juices are also good sources of vitamin D.

by Elaine M. Koontz, R.D.
THE ERICKSON TRIBUNE

Everyone knows calcium is important to the growth and maintenance of teeth and bones. But many people age 62 and older ask, “If bones are essentially finished growing by age 30, why should I care about the calcium content of my diet?” It turns out calcium is important for many different reasons, as well as building strong bones and teeth.

Calcium has been shown to reduce the risk of colon cancer in some studies. A high fat diet increases our production of bile salts, which act as carcinogens in our colon. It is believed that calcium binds with these bile salts, and then the calcium- bile salt complex is excreted before damage can be done to the colon. Some studies have also found that calcium causes the cells lining the colon to mutate less often. This cell mutation is often seen in the first stages of colon cancer.

Calcium is important in fighting heart disease. It helps relax blood vessels, making it easier for blood to flow through the vessels, and thereby lowering blood pressure levels.  Calcium is a team player, working with magnesium and potassium (among other minerals) to both decrease blood pressure in those already diagnosed with hypertension (high blood pressure), and to prevent it from developing.

Calcium also improves muscle functioning, including your heart muscle. And there are preliminary studies that indicate calcium supplementation might help improve your cholesterol levels.

Just because your bones stop growing by age 30 doesn’t mean you don’t need calcium for bone health later in life. By age 70, both men and women start losing bone density equally. Osteoporosis (discussed on page 7) is the major problem that develops from this bone loss. The average person over age 51 needs 1,200 mg. of calcium each day. Studies show the average adult takes in about 600 mg. daily from their diet, so between 600 and 800 mg. of calcium from supplements is usually enough.

Taking calcium supplements with food is a good idea; it helps the nutrient absorb better. If you need 600 mg. extra calcium in your diet, you could take a 300 mg. supplement with breakfast and another 300 mg. at dinner.

There are two things to watch out for regarding calcium supplements. They will not be effective if taken with iron supplements (or iron-rich foods like spinach), so take them at different times. Also megadosing with calcium—no more than 2.500 mg.—is not a good idea. Even smaller doses can lead to problems like kidney stones if they are more than you need. Your best bet: check with an expert, like a qualified dietitian, to see if you do need supplementation and if so how much.

Calcium is not a magic bullet for preventing heart disease. You need a hearthealthy diet, high in fruits, vegetables, legumes, and low-fat dairy products and low in saturated fat, total fat, cholesterol, and red meats. So choose food products that are high in calcium, but low in fat. For  example, when choosing dairy products use skim or 2 % milk instead of whole milk, or part-skim cheeses. Many bread products (including frozen waffles) are fortified with calcium, but choose high-fiber, whole grain items.

Remember other foods contain calcium (see chart). It’s in many vegetables, including kale, collards, turnip greens, mustard greens, and broccoli and certain seafoods, including clams, oysters, and bone-in canned salmon and sardines. Certain brands of orange and grapefruit juice are fortified with calcium.

Also keep in mind it’s not just your food choices but preparation that’s critical. Stir-fry or sauté your veggies instead of dousing them with heavy sauces. With such food choices you will get calcium that’s good for bones—and your overall health.