|
McKesson Clinical Reference Systems: Women's Health Advisor 2002.2
Spanish version
Calcium
What is calcium?
Calcium is the most abundant mineral in your body. It is
very important for:
- bone health
- teeth
- nerve function
- muscles
- blood clotting.
If you do not get enough calcium in your diet you may be at
risk for losing calcium from your bones, making them thinner
and weaker. This condition is called osteoporosis.
How much calcium do I need ?
How much calcium you need depends on your age and whether
you are male or female.
The recommendations are:
GROUP MG CALCIUM/DAY
Children 800
Teenagers and young adults up to 24 years 1200-1500
Premenopausal women 25 to 50 years 1000
Women 25 to 50 years 1000
Pregnant and breast-feeding women 1200 - 1500
Women over 50 years (postmenopausal)
Taking estrogen 1000
Not taking estrogen 1500
Women over 65 years 1500
Men 25 to 65 years 1000
Men over 65 years 1500
What are good sources of calcium?
Dairy products are one of the best sources of calcium.
Calcium may also be found in a variety of other foods, as
listed in the following table.
FOOD SERVING SIZE MG CALCIUM (APPROXIMATE)
Milk, whole,
2%, 1%, or skim 8 oz 300
Yogurt 8 oz 300
Cheddar cheese 1 oz 200
Ice cream 1/2 cup 100
Frozen yogurt 1/2 cup 100
Cottage cheese 1/2 cup 90
Tofu, firm 4 oz 250
Soy milk,
unfortified 8 oz 80
Greens (collard,
kale, mustard) 1/2 cup 80-150
Red beans,
chickpeas 3/4 cup 60
Sardines
(with bones) 3 oz 350
Salmon, canned
(with bones) 3 oz 180
Molasses,
blackstrap 1 tablespoon 125
Corn tortillas 2 90
Seaweed, dry 1/2 cup 100
Many brands of orange juice, cereal, and bread are fortified
with extra calcium. Check the labels.
Do I need a calcium supplement?
If you can get enough calcium in your diet, you do not need
to take calcium supplements. Dairy products are the easiest
source of calcium. It is hard to get enough calcium if
these products are not a part of your diet.
Some people cannot digest most dairy products because their
bodies lack the enzyme needed to break down milk sugar
(lactose). They must follow a lactose-free diet. There are
nonprescription products to help such people digest dairy
products. You can ask your health care provider,
nutritionist, or pharmacist about these products.
If you do need calcium supplements, many types are
available. The calcium is usually combined with carbonate,
citrate, lactate, gluconate, or phosphate. The body absorbs
all of these forms of calcium equally well. However, avoid
bone meal, dolomite, and oyster shell calcium because they
may contain lead or other toxic metals. Check labels to see
how much "essential calcium" is in each pill.
What happens if I don't get enough calcium?
If you do not get enough calcium, you may have muscle cramps
in your hands and feet.
You may also develop osteoporosis, which may result in:
- a gradual loss of height
- humping of the back
- bones that break easily
- serious fractures if you fall.
Does anything affect the body's ability to absorb calcium?
The following can make it harder for your body to absorb
calcium:
- caffeine
- too much dietary fiber
- phosphates (in soft drinks)
- some medicines, such as tetracycline (an antibiotic) and
antacids that contain aluminum.
Vitamin D increases calcium absorption.
How can I take care of myself?
- If you are losing height or getting a hump in your back,
see your health care provider.
- If you are diagnosed with osteoporosis, follow your
health care provider's treatment recommendations.
- Take calcium supplements if you are advised to do so.
- Eat more calcium-rich food: dairy products, green leafy
vegetables, citrus fruit, and sardines.
- If you do not have a problem with digesting dairy
products, add cheese to salads and entrees and milk to
casseroles and soups. If you are trying to cut back on
fat, use only nonfat milk and fat-free and reduced-fat
cheese.
- Get plenty of exercise. Walk a mile a day if you can.
Your body needs exercise to help it use the calcium in
your diet to strengthen your bones.
|