Health & Nutrition - Calcium
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Health & Nutrition - Calcium
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I know I know .... it's one of those things you heard so much from Mom that you have now become numb to it's meaning. However Calcium is important!!!!
The Bones in your body act as a Calcium Bank. The bones store the calcium for use by your body at times when it needs it.
Sometimes you are able to deposit more calcium into the bank than other times.
When you are in your pre-teen and teen years (Like you Katie!) you are a Super Calcium Absorber!!!
So take pride in your GREAT ability to absorb calcium and make sure you eat the foods that will help you build up your calcium account.
Eat foods high in calcium like the following:
Milk Cheese Dark leafy vegetables such as broccoli Yogurt
If you do not get enough calcium from your diet, your body takes what it needs from your bones. Your bones will become weak and brittle and more likely to break!!!
You might be thinking that since you are no longer able to absorb calcium like those young teenagers then why should you bother with the calcium. Well it turns out that it is really important for you as well. As adults, our bodies are using up the calcium that we stored when we were younger. The more we withdraw from our bones the weaker our bones become. However we can reduce the amount that we steal from our bones by making sure we take in the calcium we need. In this way, we can keep the calcium in our bones and keep them strong!!
Although needs vary and you should check with your doctor (yeah, I had to put that in here), some recommendations from the American Dietetic Association are:
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AGE |
Calcium Need |
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4-8 years |
800 mg |
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9 - 13 years |
1,300 mg |
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14 - 18 years |
1,300 mg |
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19 - 50 years |
1,000 mg |
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51 and 70+ years |
1,200 mg |
****A Trick for identifying the mg's (milligrams) in a food is to take the number that is specified on the Nutrition label of the food (e.g., Calcium 20%) and add a "0" to it. That number represents the number of milligrams. So for example a product that has a calcium content of 20% has 200 milligrams of Calcium. (Thanks Connie!)
Additional Notes from the ADA....
What are good sources of calcium?
Americans, especially teenage girls, women, and older adults, need to eat more foods that contain calcium. It is estimated that more than 80 percent of young women and teenage girls are not consuming enough calcium. And the time for greatest bone growth, which requires lots of calcium, begins in the teen years and extends to age 35.
Make it a habit to include 2 to 3 servings or more from the milk, yogurt, and cheese group each day. An 8-ounce glass of milk-fat-free, low-fat, or whole--provides 300 mg of calcium. Cheese is an even more concentrated source. Just 1/4 cup of shredded or 1 ounce of most hard cheeses adds 200 mg of calcium to meals and snacks. If you're counting fat grams, low-fat, light, or reduced-fat cheeses are a lower-fat, calcium-rich option.
Some other foods, such as beans, broccoli, and some leafy greens like kale and bok choy, also supply calcium. A number of food products, such as orange juice and breakfast cereal, are fortified with calcium.
How is physical activity related to strong bones?
A calcium-rich diet combined with regular weight-bearing exercise helps build and maintain strong bones. To strengthen all your bones, participate in a variety of physical activities. Walking, running, and in-line skating are beneficial activities, as are aerobics and weight lifting. Pick activities that you enjoy
and make it a goal to work them into your schedule at least three times a week.
Quick tips for boosting the calcium in your favorite foods
As you plan your daily meals and snacks, try to incorporate cheese and other milk products into some of your favorite dishes. By adding just 1/4 cup of shredded cheese per serving to soups, stews, or salads, you will obtain 20 percent of the 1,000 mg calcium adults need each day or 15 percent of the calcium requirement for preteen and teenagers.
Try these quick ideas:
Sprinkle 1/4 cup shredded or sliced mozzarella cheese on top of a split bagel or English muffin. Microwave or heat in a toaster oven until melted.
Top a baked potato with 1/4 cup shredded cheddar cheese.
Add a handful of shredded or thin strips of cheese to a mixed green salad.
Make vegetable dips with plain yogurt or cottage cheese.