Calcium

Calcium - What It Does And Where To Find It In The Food Supply

Calcium is best known for its role in the formation of bones and teeth. It also has a role in blood clotting, muscle contraction and nerve transmission. Calcium supplementation also seems to suppress symptoms of PMS. Recent studies indicate that calcium may be a factor in blood pressure regulation. Try to get at least 1,000mg- 1500 mg/day. Low fat dairy products- calcium may lower the risk of colon cancer by protecting the cells lining the colon that can cancer precursors. Calcium may also help to induce sleep. Studies say to take calcium supplements at night to have a good night's sleep.

Good food sources are:

8oz low fat yogurt	452 mg
1 oz parmesan cheese	390
1 c baked macaroni and cheese	360
1 c skim milk	300
Ricotta 1/2c skim	337
Soybeans, dry roasted 1/2c	232
½ canned red salmon	285
1oz Swiss cheese	270
½ c tofu	258
1 oz cheddar cheese	265
1 c cottage cheese	155
1 ½ c cooked scallops	110
1 c cooked broccoli	90
¼ c almonds	92
½ c baked beans	64
Orange,1 medium	51
½ kale cooked	47
Feta Cheese 3.75oz	140
Tahini 1 Tbsp.	119

Add more calcium to your diet in caffe latte, cream soups, hot cocoa, skim milk sauces.

Soy foods: tofu, tempeh, soymilk appears to confer bone health in several ways;

While too much protein causes calcium excretion, the amino acid composition of soy is protective.

Isoflavones- phytochemicals in soy protect against bone breakdown.

Soy is an excellent source of calcium.

For calcium absorption you need Vitamin D- Milk is the only diary product that is fortified with Vitamin D. Yogurt is a better source of calcium-but has no D. If you take a multivitamin with mineral supplement daily you should get enough vitamin D. Sun exposure 10-15 minutes day year round is another way of getting this vitamin. Vitamin D is also in fatty fish and cod liver oil. (you need between 400-800mgs/day)

Calcium Facts

Green vegetables are a good source of calcium- kale, collards, turnip greens, mustard greens and swiss chard. Spinach is a good source but because of it also has oxalic acid- calcium absorption is blocked.

Phytic acid - a substance found in dried beans and legumes also blocks calcium somewhat, but less than oxalic acid.

Wheat bran can also partially block absorption of calcium from other foods. E.g. cereal and milk. If you like wheat it may be a good idea to drink milk at bedtime or with oat bran anytime.

Too much salt and animal protein increases calcium excretion.

Supplements

Do not exceed 2000 mg a day from food and supplements. Take divided doses for best absorption take no more than 500 mg at one time.

Calcium Carbonate - Tums and Rolaids- good source. It is inexpensive and contains 40% calcium, the highest proportion of any type of supplement. Take this on with meals.

Calcium Citrate - preferred for elderly are deficient in stomach acid. If you take calcium on a empty stomach this is the best kind

Take calcium at bed time if possible- not with your MVI.- iron interferes with absorption as does wheat bran. Calcium may also help you to a good night's sleep!

Studies here in NY at St Lukes-Roosevelt Hospital indicate that women who took a 1,200 mg calcium supplement reduced their premenstrual food cravings.

Calcium carbonate- 500 mgs twice a day helps to stop diarrhea.

Donna Tinnerello, MS, RD, CD/N Updated December 2000

Donna Tinnerello MS, RD, CD/N is registered dietitian with more than 10 years experience in HIV and nutrition. She works in lower Manhattan at Cabrini Medical Center, the community and in private practice. Her subspecialties are cardiovascular, renal, gastrointestinal disease, diabetes and weight loss. Donna is available for private consultation by referral only.