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Calcium is a key nutrient for bone health. People who do not consume enough calcium throughout life are at risk for weak bones. Some bone loss is a normal part of ageing. But, weak bones may fracture easily in later life. This condition is called osteoporosis or porous bones. It is a very important health issue in Australia.
BROKEN BONES, PARTICULARLY THE HIP BONE, ARE ASSOCIATED WITH: - placement in a long-term care facility and
- a reduced life span
So, who needs calcium and how much? Most health experts agree that many of us may need 800 to 1000 milligrams per day. About 75 percent of Australians consume less than the recommended amount. RECOMMENDED DIETARY INTAKE (ALSO KNOWN AS RDI) TELLS US HOW MUCH CALCIUM WE NEED: - Adolescents need 1000 - 1200 milligrams a day.
- Adults should be getting 800 milligrams a day and should increase their intake to 1000 milligrams a day after age 55.
Where do we get calcium? Milk and dairy products are the primary sources of calcium in the diet. One cup of milk provides 280 mg of calcium, as will one-half cup of cottage cheese or low-fat yoghurt. For those who are lactose intolerant, acidophilus milk, yoghurt, and cheese may be better tolerated. OTHER SOURCES OF CALCIUM INCLUDE: - dark, green leafy vegetables
- calcium-fortified foods such as orange juice
- canned fish with bones such as sardines
- figs and
- tofu
If you are unable to consume adequate calcium in the foods you eat, you will need to consider a supplement. It is best to take calcium carbonate or calcium citrate. Taking a calcium supplement with each meal is advised for best absorption. In addition, supplements with vitamin D may be necessary in areas where sun exposure is low, or in older people who may not produce their own Vitamin D in their skin. Remember, walking, running, or aerobics will also help support bone health. Post-menopausal women should speak to their doctor about hormone supplements as well. Article #7001 Copyright (c) 2002 McKesson. All Rights Reserved. |
