by Michelle Kicherer of www.bananapitch.com
What are the benefits of calcium? The first thing we think of when we think calcium is its effect on bone density, which is very important for preventing osteoporosis and bone breaks. That is calcium’s key function, but it does a lot more!
Calcium has been shown to reduce the risk of colon cancer and prostate cancer, reduce cardiovascular disease by preventing the absorption of bad fats into the blood, and may reduce the risk of kidney stones. For more facts on what calcium does, see the National Institute of Health website.
The way the body is able to store calcium changes as we age. Growing children need plenty of calcium to help form new bones (1000-1300 mg per day). But around age thirty, our ability to absorb calcium decreases to about 15%-20% (versus 60% absorption level in children) and the body is no longer using calcium to form new bones, but is using it simply to maintain the bones that we have, which are hopefully dense from years of high intake levels (at least 1000 mg per day as an adult). As nutritionists say, “Get as much bone as you can while you’re young!”
It is very important to eat high levels of calcium to maintain a strong bone structure and to prevent osteoporosis. It is also important to take in plenty of vitamin D, which is a macronutrient that helps in the absorption of calcium. We can get vitamin D from foods (many calcium-rich products have been vitamin D fortified), or even from the sun! Some aging adults have a difficult time getting enough time outside but keep in mind: just fifteen minutes a day is enough to reach our suggested intake level!
Below are some high-calcium foods, where you can get the benefits of calcium:
- dairy products (good choices: milk and yogurt!)
- fortified cereals, soy products, or protein drinks
- dark green vegetables (kale, bok choy, broccoli)
- calcium supplements (especially in elderly adults)
- and remember, get outside for 15 minutes a day to get vitamin D
How to read nutrition labels:
Nutrition fact labels list calcium as a percentage. An easy way to add up to 1000 mg is to simply move the decimal point over once to the right. So if a product says 20% calcium, it contains 200 mg of calcium.