CALCIUM: THE MOST IMPORTANT NUTRIENT FOR OUR BODY

Our bones are constantly renewing itself. The concentration of calcium in our bones makes it relatively flexible and strong, everyday wear and tear causes microdamage over time but our body has the intelligence to fix and repair as we age. There are two groups of cells in our body that do all the work in keeping our bones strong and healthy. Osteoclasts excavate any areas of damaged or weakened bone and then osteoblasts fill in the crevices with material that hardens to form new bone. This two-part process is called bone remodeling, and the cycle of remodeling is completed every three to four months in a healthy young adult.

As we age, the two groups of cells that form the maintenance crew becomes less efficient in working together – the osteoclasts remove old bone faster than the osteoblasts are able to rebuild it. In addition, calcium, like many nutrients, is not as efficiently absorbed as we age. In people who have relatively healthy bones, adequate calcium intake can help the remodeling process stay balanced. Studies of older adults show that adequate calcium intake can slow bone loss and lower the risk of fracture.

What about kidney stones? Most are composed of calcium oxalate, which forms like rock candy when urine becomes supersaturated with calcium and oxalates. For many years, doctors assumed that because stones are made of calcium, they should counsel their patients to simply reduce calcium intake, but this changed with a landmark study that pitted the traditional, low-calcium diet against a diet low in animal protein and sodium. After five years, the study found that eating less meat and salt was about twice as effective as the conventionally prescribed low-calcium diet, cutting kidney-stone risk by half.

For those over 50, Canada’s Food Guide recommends 3 servings of milk and alternatives (2 servings for adults under age 50) – yogurt, cheese, calcium-fortified beverages, puddings, custards, etc. This essentially means that, if you are over 50, you need the equivalent of one good serving of dairy at each meal.

Take your pick:  have a glass of milk or fortified substitutes like almond, cashew, rice or coconut milk, have bone broth soup that’s made with the bones of chicken or cows, main courses made with cheese such as lasagna, or have yogurt with fruit for dessert. A 3 cm cube of hard cheese has as much calcium as a cup of milk. Skim milk products provide as much calcium as whole milk with the added advantage of less fat and cholesterol. Dairy products are an excellent source of calcium and are also a good source of protein.

If you don’t like milk or other dairy products or if you are lactose intolerant, you may be able to increase your tolerance by adding a bit of dairy to your meals. Many people find that the symptoms of lactose intolerance are relieved when they eat milk, cheese or other dairy products with meals.

  • calcium-fortified soy, almond and rice beverages (check the nutrition labels)
  • calcium-fortified orange juice (check the nutrition labels)
  • canned salmon or canned sardines. (When you eat the bones that have been softened by the canning process, these foods are excellent sources of calcium.)

HOW MUCH CALCIUM DO WE NEED?

Age

Daily Calcium Requirement

19 to 50

1000 mg

50+

1200 mg

pregnant or lactating women 18+

1000 mg

  

Calcium and Magnesium in Foods (milligrams)

Food Source

Calcium

Magnesium

Collards (1 cup, boiled)

268

40

Orange juice, calcium-fortified (1 cup)

349

27

Oatmeal, fortified instant (1 packet)

98

36

Figs, dried (10 medium)

136

57

Tofu, calcium-set (1/2 cup)

861

73

Spinach (1 cup, boiled)

245

157

Soybeans (1 cup, boiled)

261

108

White beans (1 cup, boiled)

161

113

Mustard greens (1 cup, boiled)

165

18

Navy beans (1 cup, boiled)

128

96

Great northern beans (1 cup, boiled)

120

88

Black turtle beans (1 cup, boiled)

102

91

Swiss chard (1 cup, boiled)

102

152

Broccoli (1 cup, boiled)

62

33

Kale (1 cup boiled)

94

23

English muffin

101

21

Butternut squash (1 cup, boiled)

84

60

Pinto beans (1 cup, boiled)

79

86

Chick peas (1 cup, canned)

109

61

Sweet potato (1 cup, boiled)

76

54

Green beans (1 cup, boiled)

55

22

Barley (1 cup)

61

245

Brussels sprouts (8 sprouts)

60

34

Navel orange (1 medium)

60

15

Raisins (2/3 cup)

54

35

Source: U.S. Department of Agriculture, Agricultural Research Service. 2011. USDA National Nutrient Database for Standard Reference, Release 26. 

*Nutrient Data Laboratory Home Page, http://ndb.nal.usda.gov/

 

Calcium is arguably the most important nutrient in the body with approximately 99% stored within bones and teeth. Calcium is essential for many of the body's functions and dietary intake of calcium should provide all the body’s daily requirements. However, if intake is insufficient over a prolonged period of time this can lead to bone thinning, as calcium is lost from the stores within the bones, and an increased risk of fractures and osteoporosis.

 

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