Bone Up: Best Sources of Calcium

Bone Up: Best Sources of Calcium: "Bone Up: Best Sources of Calcium
By Susan Burke MS, RD, LD/N, CDE
eDiets Chief Nutritionist"

We take our bones for granted, but with just a little care, they can last you a lifetime. Not paying attention to bone health is risky, because symptoms are silent and unknowingly you could be losing bone and increasing your risk for fracture.

Unfortunately, osteoporosis cannot be absolutely cured, and there's no guaranteed preventive treatment. But you can DELAY onset and DECREASE severity. According to the PBS series Second Opinion, there are many risk factors for osteoporosis -- some that you can change and some that you can't.

You CANNOT Control

Age: increases risk for men and women: calcium absorption lowered with age.

Gender: loss of estrogen, either through menopause or surgery associated with osteoporosis, although some research disputes this. Statistically, women are more likely to be at risk.

Ethnicity: Increased risk: Caucasian women, followed by Asian Americans.

Family history increases risk.

Body Type: Increased risk if you have thinner bones.

Medical history: including hyperthyroidism increases risk.

You CAN control

Your weight: Being underweight is a risk factor for osteoporosis. Under-nutrition means you're eating too few calories and possibly less than adequate calcium and vitamin D for good bone health. Stay within a healthy weight range for your height. eDiets' assessment tool will tell you if your weight is within a healthy range for your height.

Your diet: Focus on fresh fruits and green leafy vegetables; enjoy fortified cereals and whole grains, nonfat or low fat dairy, lean protein and fortified soy foods; calcium and vitamin D-fortified orange juice and cottage cheese. An occasional carbonated beverage is OK, but high intakes of phosphorus can prevent good calcium absorption.

Your sodium: Lay off the salt. New research reported in the April 2005 edition of the Journal of Clinical Endocrinology and Metabolism shows that girls who eat high-sodium diets lose more calcium, increasing their risk for osteoporosis.

Alcohol: Health experts consistently recommend moderate alcohol consumption as beneficial, but excessive alcohol is linked to osteoporosis.

Medications: Corticosteroid drugs to treat conditions such as asthma and chronic obstructive pulmonary disease (COPD) for six months or longer can lead to steroid-induced osteoporosis. Aluminum-containing antacids can affect calcium absorption.

Let the sunshine in: Your body makes vitamin D from exposure to the sun. A little is good, about 10 to 15 of direct sun exposure to hands and face, but too much can lead to sun damage to skin. Recommended about 15 minutes of direct sun exposure daily to hands and face.

Smoking: Research shows that long-term cigarette use is associated with increased bone loss and leads to osteoporosis, fractures, and dental and periodontal disease, in both men and women. Of course, don't forget that smoking is the No. 1 cause of heart disease, the primary killer in America.

Activity: Have fun and choose exercises that stress your long bones, the bones you stand on. Walk, jog, dance, climb stairs: do some bone and ligament-strengthening weight lifting: start slowly, speak with your physician first if you've not exercised recently.

Don't forget your arm and wrist bones: they respond to strengthening exercises, too.

Female athletes: be on guard for missed or infrequent periods, which can indicate low estrogen levels and increased risk for osteoporosis. Although low estrogen levels in all cultures do not equate with osteoporosis, in cases of underweight and low fat stores, low nutrient intakes may be what causes the risk. Vitamin and Mineral Supplements: The relationship between calcium absorption and vitamin D is similar to that of a locked door and a key, where vitamin D is the key that unlocks the door and allows calcium to be absorbed in the bloodstream. Vitamin D also works in the kidneys to help resorb calcium that otherwise would be excreted. The major food sources of vitamin D are vitamin D-fortified dairy products, egg yolks, saltwater fish and liver. Some calcium supplements and most multivitamins contain vitamin D, so it is important to check the labels to determine how much each contains.

Experts recommend a daily intake of between 400 and 800 international units (IU). Do not take more than 800 IU per day since massive doses of vitamin D may be harmful. The National Institutes of Health Consensus Conference on Osteoporosis advice calcium intake:

800 mg/day for children ages 1-10.

1000 mg/day for men, pre-menopausal women, and postmenopausal women also taking estrogen.

1200 mg/day for teenagers and young adults ages 11 to 24

1500 mg/day for post menopausal women not taking estrogen

1200mg-1500 mg/day for pregnant and nursing mothers.

Calcium How-To
Strongerbones.org offers this table of calcium rich foods. You can easily include at least three to four servings daily in your healthy diet to meet your calcium needs while staying on track to your weight goals.

Here's a list of various sources of calcium, along with their fat and caloric values:
Yogurt, nonfat plain, 1 cup, 452mg calcium, 127 calories, trace amount of fat.
Yogurt, low-fat plain, 1 cup, 415mg calcium, 144 calories, 3.5g fat.
Collards, cooked, 1 cup, 357mg calcium, 61 calories, trace amount of fat.
Milk, fat free, 1 cup, 352mg, 100 calories, trace amount of fat.
Yogurt, low-fat with fruit, 1 cup, 345mg calcium, 231 calories, 2.1g fat.
Cheese, skim ricotta, 1/2 cup, 335mg calcium, 170 calories, 9.7g fat.
Orange juice, calcium fortified, 1 cup, 333mg calcium, 120 calories, 0g fat.

Fish, sardines, canned in oil, 3 oz., 325mg calcium, 177 caloriea, 9.7g fat.
Milk, 2-percent reduced fat, 1 cup, 313mg calcium, 125 calories, 4.7g fat.
Cheese, Swiss Low-fat, 1 oz., 300mg, 80 calories, 3g. fat.
Cheese, cheddar, Low-fat, 1 oz., 300mg calcium, 70 calories, 3g fat.
Cheese, Monterey Jack, Low-fat, 1 oz., 291mg calcium, 150 calories, 8.1g fat.
Milk, whole, 1 cup, 287mg calcium, 158 calories, 2.5g fat.
Milk, chocolate 2-percent reduced fat, 1 cup, 284mg calcium, 179 calories, 5g fat.
Soybeans, boiled, 1 cup, 261mg calcium, 254 calories, 11.5g fat.
Tofu, firm, 1/2 cup, 258mg calcium, 182 calories, 11g fat.
Turnip greens, cooked, 1 cup, 249mg calcium, 49 calories, trace fat.
Fish, mackerel canned, 3 oz., 205mg calcium, 133 calories, 5.4g fat.
Frijoles, beans with cheese, 1 cup, 188mg calcium, 266 calories, 7.6g fat.
Fish, salmon, pink canned, 3 oz., 181mg calcium, 118 calories, 5.1g fat.
Cheese, mozzarella, skim, 1 oz., 183mg calcium, 72 calories, 4.5g fat.
Macaroni and cheese, regular, 1/2 cup, 181mg calcium, 215 calories, 11g fat.
Kale, cooked, 1 cup, 179mg calcium, 39 calories, trace fat.
Baked beans, 1 cup, 154mg calcium, 382 calories, 13g fat.
Pudding, low-fat, 1/2 cup, 154mg calcium, 142 calories, 2.4g fat.
Cheese, feta, 1 oz., 140mg calcium, 75 calories, 6g fat.
Tofu, regular, 1/2 cup, 130mg calcium, 94 calories, 5.9g fat.
Kidney beans, cooked, 1 cup, 116mg calcium, 219 calories, trace fat.
Refried beans, vegetarian, 1 cup, 116mg calcium, 217 calories, 2.7g fat.
Frozen yogurt, non-fat, 1/2 cup, 100mg calcium, 90 calories, 0g fat.
Broccoli, cooked, 1 cup, 94mg calcium, 50 calories, trace fat

Sources

The National Osteoporosis Foundation: www.NOF.org

About Osteoporosis: www.aboutosteoporosis.org

The American Dietetic Association: www.eatright.org

Strongerbones.org: www.strongerbones.org

Don't forget that acupuncture can also help.