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Optimal
Calcium Intake
In June, 1994, NIH
held a Consensus Development Conference on Optimal Calcium
Intake. For two days, experts presented their research to
a panel of doctors, nutritionists, and scientists. Results
from several studies indicated that an increased calcium
intake is beneficial for bone health in people of all
ages. Research studies also found that the majority of
Americans do not consume adequate amounts of calcium.
Following the presentations, consensus panel members
reviewed the scientific evidence and presented their
conclusions. The panel concluded that Americans need to
increase their intake of calcium.
This article
suggests ways to achieve optimal calcium intake using the
Food Guide Pyramid. Calcium is essential for life. It
helps regulate your heart beat, sends nerve impulses,
helps clot blood, stimulates hormone secretions, and
activates enzymes. Calcium is also essential for building
denser, stronger bones in early life and for slowing the
rate of bone loss in later life.
Sources of Calcium
According to the
experts, foods remain the best sources of calcium.
Calcium-fortified foods and calcium supplements are
helpful for people who are unable to get enough in their
diets. Currently, there are calcium-fortified juices,
cereals, and breads as well as calcium-rich, lactose-free
products and lactase enzyme pills for those unable to
consume dairy products.
If you don't get all
the calcium you need from your diet, calcium-fortified
foods and calcium supplements can fill the gap so that you
reach your calcium requirement for each day.
When choosing a
calcium supplement, stick to brand names with proven
reliability. It is best to avoid calcium from bone meal,
dolomite, or unrefined oyster shells as these may contain
lead or other toxic metals. If the product has AUSP@ on
the label, this means that it has met voluntary quality
standards of purity and dissolution established by the
United States Pharmacopeia (USP). These products are less
likely to contain harmful contaminants and are more likely
to disintegrate in the stomach.
How to Take Calcium
Your body can best
handle about 500 mg of calcium at any one time, whether
from food or supplements. Therefore, consume your
calcium-rich foods and/or supplements in smaller doses
throughout the day, preferably with a meal. Because the
body requires calcium 24 hours a day, some experts suggest
consuming a calcium-rich food such as yogurt or a calcium
supplement at bedtime to provide a calcium source during
the night.
Calcium Interactions
There are several
substances which can interfere with the body's ability to
use calcium. Some of the most common offenders are foods
high in oxalates, phytates, protein and sodium. Foods high
in oxalates include spinach, rhubarb, beet greens, and
almonds. The calcium in spinach or rhubarb is almost
completely unavailable. Legumes, such as pinto beans, navy
beans, and peas, are high in phytates. The calcium in
legumes is only half as available as the calcium in milk.
You can reduce the phytate level in beans or legumes by
soaking them in water for several hours, discarding the
water, and then cooking them in fresh water. Wheat bran is
also high in phytates. Wheat bran is the only fiber-rich
food that appears to reduce calcium absorption. The fiber
in fruits, vegetables, and common cereals does not
significantly interfere with calcium absorption. To derive
the maximum benefit from your calcium-rich foods, do not
eat them at the same time as foods high in oxalates and
phytates. If you wish to eat foods from these categories,
eat them one hour before or two hours after calcium-rich
foods.
Excessive protein
and sodium intake can increase calcium loss through the
kidneys. In fact, an individual's daily calcium
requirement increases in direct proportion to the amount
of protein and sodium in his/her diet. Refer to the Food
Guide Pyramid to determine the number of servings and
proper serving sizes of the foods you should eat each day
to achieve proper nutrition.
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