CALCIUM

Calcium is a major building-block of our bone tissue, and our skeleton houses 99% of our body’s calcium stores. By International Osteoporosis Foundation

The calcium in our bones also acts as a ‘reservoir’ for maintaining calcium levels in the blood, which is essential for healthy nerve and muscle functioning. The amount of calcium we need t consume changes at different stages in our lives.

Calcium requirements are high in our teenage years with the rapid growth of the skeleton, and during the this time, our body’s efficiency in absorbing calcium with food increases. With age, however, this absorption efficiency declines, which is one of the reasons why seniors also need to consume higher amounts of calcium.

Milk and other dairy products are the most readily available dietary sources of calcium. Dairy foods have the additional advantage of being good sources of protein and other micronutrientsthat are important for bone and general health.

Other good food sources of calcium include some green vegetables, like broccoli, curly kale, and bok choy; canned fish with soft, edible bones such as sardines, pilchards and salmon; nuts – especially Brazil nuts and almonds; some fruits such as ranges, apricots and dried figs; and calcium-set tofu.

See a comprehensive list of calcium-rich foods

Some calcium-fortified breads, cereals, fruit juices, soy beverages and several brands of commercial mineral water also contain significant amounts of calcium. These foods provide a suitable alternative for people who are lactose-intolerant and vegan vegetarians. 

Some leafy produce, like spinach and rhubarb, contains ‘oxalates’, which prevent the calcium present in these vegetables from being absorbed. However, they do not interfere with calcium absorption other calcium-containing foods eaten at the same time. The same is true of ‘phytates’ in dried beans, cereals husks and seeds.

Caffeine and salt can increase calcium loss from the body and should not be taken in excessive amount. Alcohol shouldalso be taken in moderation as it detracts from bone health and is associated with falls and fractures. And while no conclusive evidence that fizzy soft drinks weaken bones, it’s best not to overdo it – especially as such drinks tend to ‘displace’ milk in the diets of children and teenagers.

Recommended Daily Calcium Intake

Recommended daily calcium intakes for population vary between countries. The FAO/WHO (2002) recommendations, based on data from several countries, are as follows.

The ‘recommended allowance’ refers to the amount of calcium that each age group is advise to consume (with daily intake corresponding to an average intake over a period of time), to ensure that calcium consumed compensates for calcium excreted from the body each day. The calcium allowance figures for children and adolescents als take account of skeletal growth (net calcium gain), and those for postmenopausal women and the elderly also take account of a lower intestinal calcium absorption efficiency.

* Particularly during the growth spurt.

Article quoted from ezyhealth & beauty – medical check-up special