$Unique_ID{BRK01140}
$Pretitle{}
$Title{Good Food Sources of Calcium}
$Subject{calcium diet diets food foods nutrition Musculoskeletal bone bones
osteoporosis postmenopausal adolescence pregnancy}
$Volume{M-26}
$Log{
Contributing Factors to Osteoporosis*0005701.scf}

Copyright (c) 1991-92,1993   Tribune Media Services, Inc.


Good Food Sources of Calcium


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QUESTION:  As a young woman in my mid-fifties, I have become aware of the
importance of calcium in my diet and as a food supplement.  Yet I am confused
about good food sources of calcium and the value of the capsules I can buy in
the store.  Please do me and thousands of your female readers a favor and do a
column on the subject of calcium.

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ANSWER:  The importance of a good supply of calcium all during a lifetime as a
prevention of osteoporosis is well documented, and certainly has gained much
attention in magazine articles.  Because adults lose a little bit of calcium
each day in body wastes, calcium in adequate amounts must be replaced in our
systems.  Calcium need is increased in the growing years, during pregnancy,
and during the postmenopausal years to counteract against losses due to
several factors that are age related.  While recommendations for proper
calcium intake vary depending upon age, sex, pregnancy, nursing and menopause,
they range from 1000 to 1500 mg a day.  It takes a carefully planned diet to
obtain that much by eating, but it can be done.  Foods that are rich in
calcium are the dairy group:  both whole and skimmed milk, yogurt, and various
cheeses.  Canned sardines and salmon are also great sources of calcium,
particularly when you consume the small bone pieces that form part of the
portion.  And then there are all those vegetables you have come to love;
broccoli, soybeans, collards and turnip greens.  Calcium supplements can help
fill your day's quota, and are best taken throughout the day, but if you are
forgetful, then taking your daily needs at one time is fine.  Read the labels
and make sure that your intake of "elemental calcium" equals your need, say
1000 mg.  Calcium carbonate, for example, is only 40 percent elemental
calcium.  In order for calcium to enter your system, the capsule must dissolve
in your stomach.  You can test this by placing your tablets in 6 ounces of
room temperature vinegar, stirring occasionally for thirty minutes.  If the
capsule has not dissolved during this time, change your brand.

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The material contained here is "FOR INFORMATION ONLY" and should not replace
the counsel and advice of your personal physician.  Promptly consulting your
doctor is the best path to a quick and successful resolution of any medical
problem.