The Importance of Calcium Intake
Author Dorel Capatana
Not long ago, scientists believed that calcium intake was important only up to age 20 to 30, when bone growth and development are complete and peak bone is achieved. Over the past decade, new research has taught us otherwise.
Some facts about calcium reached by consensus:
* Ninety-nine percent of total body calcium is in the skeleton.
* Adequate calcium intake in later life can slow the bone loss associated with aging.
* In later life, calcium is less well absorbed in the intestine.
* Calcium absorption requires vitamin D, found in fortified milk and by exposure to sunlight
(15 to 20 minutes a day). People who rarely go outside are prone to vitamin D deficiency.
* Large quantities of salty foods and meat can significantly increase the amount of calcium lost in the urine.
* Adequate calcium intake may not prevent the accelerated bone loss in women during and for several years after menopause, caused by estrogen deficiency.
* Genetic factors (health patterns that run in your family) have a greater influence on how strong your bones are in young adulthood when peak bone mass is reached. Environmental factors are believed to have more influence on the rate of bone loss in later life.
* Steroid medications decrease calcium absorption. People with rheumatoid arthritis, inflammatory bowel disease and asthma often need to be treated with these medications for long periods of time, leading to higher risk of fractures.
* Some foods high in calcium also contain oxalic acid, which interferes with calcium absorption. Spinach is such a food.
* Most adult men and women fall short of optimal recommended calcium intake.
Eating foods that naturally contain a lot of calcium is a wonderful way to get this much calcium into your body. Calcium-fortified juices, breads and cereals are also excellent sources, as are calcium supplements.
Eperts recommend the following as excellent food sources of calcium: one cup of skim milk (302 milligrams); one cup of yogurt (300 milligrams); one ounce of cheddar cheese (200 milligrams); one ounce of parmesan cheese (400 milligrams); one cup of broccoli (150 milligrams); one cup of collard greens (350 milligrams); a 1x2x3-inch square of tofu (200 milligrams); and canned (not fresh) pink salmon (150 milligrams).
So make no bones about it: commit yourself to an adequate intake of calcium each day. You'll be better able to retain the bones that you have today, and reduce your risk of breaking those bones in the future.
About the Author: I love to learn, to interact with others and to work to find happy outcomes. My professional career began as a medical researcher, where I explored the world of fundamental muscle physiology and biophysics. I also have a blog about strange and interesting facts. You can read some more interesting medical facts on my blog strange-facts.info
