Calcium – Are You Missing Out?
How much calcium does one need? Can I get enough from my diet? What do we need calcium for?
Why Calcium?
² To build & maintain bones & teeth
² For muscle contraction (including heart), blood vessel contraction and expansion
² For the secretion of hormones and enzymes
² For sending messages through the nervous system (brain)
² Energy production
² Maintenance of immune function.
² To help maintain pH balance in our body
The daily requirement for calcium of an average person is 1000 – 1400 mg, depending on age, gender, weight and so on. You might ask – what can I eat to get that amount of calcium from diet? The table below is a guide:
|
Food, Standard Amount
|
Calcium (mg)
|
|
Fortified ready-to-eat cereals (various), 30g
|
236-1043
|
|
Soy beverage, calcium fortified, 1 cup
|
368
|
|
Sardines, with bone, 100g
|
325
|
|
Tofu, firm, ½ cup
|
253
|
|
Pink salmon, canned, with bone, 100g
|
181
|
|
Molasses, blackstrap, 1 Tbsp
|
172
|
|
Spinach, cooked, ½ cup
|
146
|
|
Soybeans, green, cooked, ½ cup
|
130
|
|
Ocean perch, Atlantic, cooked, 3 oz
|
116
|
|
White beans, canned, ½ cup
|
96
|
|
Kailan, cooked, ½ cup
|
90
|
|
Okra (Lady’s fingers), cooked, ½ cup
|
88
|
|
Soybeans, mature, cooked, ½ cup
|
88
|
|
Pak-choi, Chinese cabbage, cooked from fresh, ½ cup
|
79
|
|
Oat, 6 tbsp
|
32
|
|
Milk, 1 cup
|
250
|
|
Yogurt, 1 cup
|
250
|
How about drinking milk? Doesn’t it give me sufficient calcium? Some research has shown that drinking milk did not improve the calcium status of the participants. Also, beware that most Asians do not tolerate milk well and drinking milk may lead to digestive or immune issues. In addition, it has been theorized that milk might be linked to future development of diabetes and allergies. Also, it is important to note what reduces calcium in your body:
What Reduces Your Calcium
² Soft drinks
² High protein intake (especially animal source)
² Smoking
² Heavy alcohol use
² Coffee
² Lack of physical exercise
² High salt
² Fibre (excess)
² Phytates (in grains), oxalates (in some vegetables)
² Some medications (e.g. high blood pressure, steroids)
² Long-term immobility
² Poor digestive function
Best Form of Supplement
² Calcium bisglycinate, citrate, gluconate are better absorbed. Avoid calcium carbonate -it is cheap and provides higher dose, but it lowers stomach acid and adversely affect digestion.
² Calcium absorption depends on the amount of calcium consumed and whether the calcium is taken with food or on an empty stomach. One does not fully absorb the amount of calcium in a supplement or any food. Absorption from supplements is best in doses 500 mg or less because the percent of calcium absorbed decreases as the amount of calcium in supplement increases.
² A synergistic formula with Vitamin D, boron, magnesium will enhance its effect.
