Prevention of Osteoporosis
With sufficient calcium and vitamin D intake and regular physical activity, bone density can be maximized through the first 30 years of life. Following this, the loss can be slowed. Other factors involved in maintaining strong and healthy bones include limiting caffeine, alcohol and salt intake and not smoking. In menopausal women hormone replacement therapy can also help slow bone loss.
Other functions of Calcium
Calcium is not only required for the formation and maintenance of stron bones and teeth, it also regulates muscle contraction, including the heart. It is also vital to blood clotting and transmitting nerve impulses. Calcium helps in the absorption of many nutrients, including vitamin B12 and iron. It activates enzyme systems and assists in regulating the passage of nutrients through cell membranes. Insufficient calcium may also be a factor in low blood pressure and colon cancer. When there is a shortage of calcium in the diet, the body takes it from our bones to perform these important functions.
Recommended Calcium Intake
9-18 years: 1300mg/day
19-50 years: 1000mg/day
51 and over: 1200mg/day
Best sources of calcium (250mg+)
250 ml low fat milk, fortified soy or rice beverages, fortified orange juice, 175ml yogurt, 50g cheese.
Good sources of calcium (50-200mg)
Canned salmon with the bones, broccoli, kale, bok choy, collards, mustard greens, turnip greens, almonds, sardines, tofu made with calcium sulfate, sunflower and sesame seeds, molasses and dried figs.
Poor sources of calcium due to oxalate content
Spinach, beet greens, chard, rhubarb.
Tips For Increasing Your Calcium Intake
- Use milk instead of water when making soups, hot cereals and casseroles.
- Use milk with "extra" calcium (Dairyland and Island Farms)
- Add cheese to sandwiches, on vegetable pizzas and with fruit for a snack
- Use plain yogurt for salad dressings and vegetable dips instead of sour cream or mayonnaise
- Try chocolate milk and falvoured soy beverages
- Use firm tofu made with calcium sulfate
- Drink calcium fortified orange juice
- Add a teaspoon of vinegar when making chicken stock to draw out the calcium from the bones.
The role of Vitamin D
Vitamin D is a key factor in calcium absorption. Vitamin D intake is low in individuals who avoid dairy products and who have limited sun exposure.
Recommended Vitamin D Intake
400-800 IU/day
Best sources of Vitamin D
Fortified milk, soy and rice beverages, margarine, eggs, liver, fish oils and sunlight.
Supplementation
Find a calcium supplement with calcium and vitamin D.
Calcium carbonate should be taken with food and calcium citrate can be taken between meals.
Take calcium in small doses throughout the day.
Avoid supplements that contain calcium from limestone or dolomite.
NEW Supplement: Viactive a calcium chew in chocolate or vanilla flavours.
For more information contact the Osteoporosis Society of Canada
1-800-463-6842.
