Claxton-Hepburn Medical Center

Calcium: Not Just for Kids Anymore

IN WOMEN'S HEALTH

Did you know that millions of American women lack sufficient amounts of calcium in their daily diets? It’s true. Calcium ranks among the most essential vitamins and minerals your body needs. The mineral is crucial to healthy teeth and bones and aids in a number of other functions such as blood coagulation, transmission of nerve impulses, muscle contraction and relaxation, normal heart beat, stimulation of hormone secretion, and activation of enzyme reactions. The National Women’s Health Information Center (www.4women.gov) notes that a variety of factors including diet, hormones, drugs, age, and family history all contribute to the proportion of calcium your body requires. However, the following guidelines represent the average amount that most women (including those who are pregnant or lactating) need:
  • ages 9 to 18: 1300mg per day
  • 19 to 50: 1000mg per day
  • 51 or better: 1200mg per day
Inadequate calcium intake is a proven contributor to a number of medical conditions, most importantly osteoporosis. Women are particularly susceptible to this condition, which is characterized by the loss (or thinning) of bone density. Osteoporosis increases the vulnerability to fractures from falls and injuries. Getting Enough The good news is that much of the required daily calcium intake can be obtained from a wide variety of foods. While most experts agree that dairy products are the ideal source of nutritional calcium, choosing varieties with reduced fat content can help cut out unwanted calories and fat grams. In addition, foods such as dark leafy greens; salmon, sardines, and other fish with soft bones; tofu; and legumes also contain high amounts of calcium. However, some women find it difficult to include the recommended quantities of calcium in their diets. Taking a calcium supplement can ensure that you are getting enough. Because calcium occurs naturally in compounds, your physician may recommend that you take your supplement in the form of calcium carbonate, calcium phosphate, or calcium citrate.
Calcium Counts
Wondering where to turn for dishes richest in calcium? Here are some common foods and the amount of calcium they contain per serving.
  • One (eight-ounce) cup of plain, low-fat yogurt contains 415mg of calcium.
  • One cup of sardines in oil, drained contains 351mg of calcium.
  • One 10-ounce vanilla shake contains 344mg of calcium.
  • One cup of skim milk contains 314mg of calcium.
  • One cup of tofu contains 260mg of calcium.
  • 1 1/2 cups of chef salad contains 235mg of calcium.
  • One ounce of cheddar cheese contains 204mg of calcium.
  • One cup of chopped kale contains 179mg of calcium.
  • One cup of vanilla ice cream contains 170mg of calcium.
  • One cup of broccoli contains 94mg of calcium.
© 2013. True North Custom Media. All Rights Reserved.

For more information, please visit the Claxton-Hepburn website.