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Good Morning!

 

Calcium

 

Calcium is an element founds in bones, shells and limestone, among

other materials. Calcium, along with vitamin D, helps build and

maintain healthy bones and teeth. In addition, calcium:

*helps lower blood pressure and control heartbeat *helps regulate

muscle contractions *plays a role in blood clotting *prevents fatal

bleeding from breaks in the walls of blood vessels *maintains cell

membranes *aids in the absorption of vitamin B12 *activates enzymes

such as lipase, the fat-splitting enzyme

 

Your bones furnish reserves of calcium to keep plasma constant at all

times.

 

Dairy products are the preferred sources of calcium. Children need 3

servings a day whereas pre-teens, teens and older adults need four

servings a day. The following foods provide about 400 milligrams of

calcium:

 

*Sardines with bones -- 3 1/2 ounces *Yogurt, plain low-fat with milk

solids added -- 1 cup *Yogurt, plain nonfat -- 1 cup *Tofu processed

with calcium salts (content of tofu varies widely so consult label)

*Cafe latte -- 12 ounces

 

300 milligrams of calcium:

*Milk -- 1 cup, any kind *Yogurt -- 1 cup *Cheese -- 1 1/2 to 2

ounces *Part-skim ricotta cheese -- 1/2 cup *Salmon, canned with

bones -- 6 ounces *Collard greens -- 1 cup cooked frozen *Soy milk --

1 cup, varies with brand *Fortified orange juice -- 1 cup

 

200 milligrams of calcium:

*Cheese -- 1 ounce (cheddar, part skim mozzarella, provolone, process

American or swiss) *Ice cream or ice milk -- 1 cup *Turnip greens or

kale -- 1 cup cooked *Cheese pizza -- one slice

 

100 milligrams of calcium:

*Cottage cheese -- 3/4 cup low-fat or creamed *Broccoli -- 1 cup

cooked, frozen *Navy or pinto beans -- 1 cup cooked *Taco -- one

small *English muffin -- 1 *Almonds -- 1/3 cup *Figs, dried -- 4

*Frozen yogurt -- 1/2 cup

 

50 milligrams of calcium:

*Black beans or lima beans -- 1 cup cooked *Clams,canned -- 2 ounces

*Shrimp -- 3 ounces canned or 4 1/2 ounces fresh, steamed *Hamburger

bun -- 1 *Orange -- 1

 

Most adults need 1,000 milligrams a day; adults over 50 need 1,200

milligrams. Children and adolescents need 1,300 milligrams to build

and grow strong bones and calcium stores. Pregnant and breast-feeding

women need only the amount recommended for their age. Most Americans

do not get enough calcium in their diets, especially women.

 

When calculating the amount of calcium you get in your diet, keep in

mind that certain dietary factors, lifestyle characteristics, medical

conditions and medications can affect the absorption or excretion of

calcium in your body. For example:

 

Calcium from foods rich in oxalates (such as spinach, sweet potatoes

and beans) or in phytates (such as whole wheat bran, beans, nuts and

soy isolates) may be absorbed poorly. Protein and sodium in foods

boost the amount of calcium excreted in urine, while phosphorus an

vitamin D reduce the amount excreted in urine. Caffeine reduces the

absorption of calcium. Cigarette smoking may decrease the absorption

o calcium. Diseases such as hyperthyroidism and diabetes, and

medicines such as corticosteroids and glucocorticoids reduce the

absorption of calcium, and increase the amount excreted in urine.

Alcohol in moderation does not appear to adversely affect calcium

availability.

 

If you are not getting enough calcium in your diet, you should take a

supplement. They do not provide the same overall nutrient benefits as

foods, however. If you do take calcium supplements, follow these

guidelines.

 

If you take high amounts, be sure to get at least 18 milligrams of

zinc per day, too. Avoid supplemental calcium from sources such as

dolomite, oyster shell and bonemeal, which may be contaminated with

lead or arsenic. Take supplements with meals, and spread the daily

dosage out over several meals instead of taking it all at once. Read

labels carefully; not all supplements contain the same amount of

calcium. Supplements made from calcium carbonate have the most; 40

percent of the pill is the calcium itself. This number drops to 38

percent for pills made with calcium phosphate, to 21 percent for

pills with citrate, and to 13 percent for lactate and 9 percent for

gluconate. So you would have to make many more calcium lactate pills

than calcium carbonate pills to get the same amount of calcium.

 

A calcium intake of up to 2,500 milligrams is safe for healthy

people.

 

 

Andrew Pacholyk, MS, L.Ac.

Peacefulmind.com

Therapies for healing

mind, body, spirit

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