Calcium essential for young and old

Health Eating / Linda S. NikolakopoulosMake no bones about it, taking in enough calcium is important for young and old alike.Calcium is the most abundant mineral and has a special role in many functions of the human body. It is helpful in maintaining normal blood pressure, normal nerve transmission and normal contraction of muscles, including the heartbeat. Most importantly, the primary function of calcium is the development and maintenance of healthy bones and teeth.Calcium is necessary for building strong bones. From the beginning of life, calcium matters. As babies, we are given milk – which is the best source of calcium – as our single nourishment.Several years later is the most important time frame for adequate calcium intake, from ages 9-18 years. This is due to the fact that bones grow the fastest during adolescence. When teens finish their growth spurts around age 18, 90 percent of adult bone mass has been formed. If calcium intake is not sufficient during these teen years, it can not be made up later. Therefore, healthy children and teens between the ages of 9 and 18 years old require the highest calcium intake of all age groups ?-1300mg of calcium each day.The importance of adequate dietary calcium does not end with the teenage years. Taking in sufficient amounts of calcium continues to be important in the adult years as well. Healthy adults between the ages of 19 and 50 should aim for 1000mg of calcium each day in order to preserve bone mass.As we age, our bones lose some calcium. If we don’t take in enough calcium through our diet, over time, our bone stores will eventually become depleted, leaving our bones weak and prone to fractures – a condition known as osteoporosis. This is a particular concern for women after menopause. After age 50, healthy adults should get 1200mg of calcium daily. A bone density test is recommended for all women over the age of 65 and for younger women who have risk factors for osteoporosis. A bone density test is used to determine if a person has osteoporosis.Many foods contain calcium. Dairy products, including milk, yogurt and cheese, are the best sources of calcium. Be sure to choose the low-fat versions of dairy products – they contain just as much calcium but without all the fat. For people who have lactose intolerance, calcium-fortified soy milk is a good option. Some brands of orange juice and breakfast cereals are now fortified with calcium as well. Tofu, almonds, broccoliand spinach also contain some calcium, but not nearly as much as dairy products.1 cup milk1 cup yogurt1 cup calcium-fortified soy milk each contain 300mg calcium1 cup calcium-fortified orange juice1.5 ounces low-fat cheddar cheese1 cup calcium-fortified cereal contains 200mg calcium1 cup cottage cheese1/2 cup tofu (made with calcium) each contain 150mg1/4 cup almonds1/2 cup cooked spinach each contain 100mg1/2 cup cooked broccoli1/2 cup canned white beans each contain 50mg calciumFor people who are unable to get enough calcium through their daily diet, calcium supplements may be used. There is a wide variety of calcium supplements on the market. The calcium citrate form is absorbed well, can be taken with or without food, and is less apt to cause gas, bloating and abdominal discomfort. For best absorption, take no more than 500mg of calcium at one time, and be sure the calcium supplement also contains vitamin D, as vitamin D is necessary for the absorption of calcium.Take in enough calcium each day to ensure a healthier, stronger you.Linda S. Nikolakopoulos is a licensed and Registered Dietitian at Newton-Wellesley Hospital’s Center for General and Weight Loss Surgery. She is also a Certified Diabetes Educator and sees clients in her Private Practice in the North Shore area.