2011年9月26日 星期一

Healthbeat: Boosting calcium in your day

Survey research tells us that a large percentage of Americans are not consuming the recommended intake of calcium, especially from food sources.

In previous decades, milk and cheese were this country's major source of calcium. Because of the dramatic increase in the variety of beverages now available to us, milk intake has declined.

Why the concern about reduced calcium in our diets? One big issue is that calcium is a major component of bone. From conception to our last days, we need adequate amounts of all the ingredients needed to build, maintain, and repair bone. There are, in fact, other important nutrients needed for these processes, but if adequate calcium is not available, bone will suffer. Calcium is also beneficial for normalized blood pressure, muscle, and other body functions.

Depending on the source, recommendations for calcium intake can vary slightly. For reference, 8 ounces of milk provides 300 mg. Generally, those 1 to 3 should get about 500-700 mg/day, those 4 to 8 should get 800-1000 mg/day, 9 to 18 should get around 1300 mg daily.

Middle-aged adults and women on hormone replacement therapy need about 1000 mg/day. Persons older than 50 years of age should include about 1200 mg daily. Someone with established osteoporosis, reproductive-age women not getting a regular menstrual cycle owing to low estrogen levels (as in anorexia nervosa), or anyone taking medications that are detrimental to bone could benefit from closer to1500 mg/day. Don't forget that all age groups need adequate vitamin D to maximize uptake of this calcium.

The preferred sources of calcium are from the diet, since healthy foods containing calcium provide a wide range of additional nutrients that can contribute to bone health. There is some concern for high levels of calcium from supplements, as this can increase the risk of kidney stones and other issues. Generally, keep calcium intake less than 2500 mg/day (teens can go to 3000 mg/day) or less than 2000 mg a day for older adults.

If you choose to take a supplement, remember that the body can absorb no more than 500 mg at a time — so split doses as needed. Also, separate calcium and iron supplements as they compete for uptake. Calcium carbonate forms should be consumed with food for better uptake (owing to the acid in the stomach). Older adults or people taking antacids should use the calcium citrate form.

There are a number of dietary sources of calcium — milk, buttermilk, yogurt, cheese, fortified foods like soy milk or OJ, almonds, dark leafy green vegetables, legumes/beans, calcium-processed tofu, and others.the Hemorrhoids pain and pain radiating from the arms or legs. (For cardiovascular health, fat-free or low-fat versions of the dairy products are recommended).A custom-made Cable Ties is then fixed over the gums.

On a food label, calcium is noted as "% Ca" and is based on the noted serving size. To convert this to "mg", just add a zero (example: 30%Ca = 300mg).

Some ideas for adding more calcium might be having a glass of milk or soy milk at each meal, using milk instead of water to make hot cereals or cream soups, having milk or chocolate milk as a recovery beverage after exercise, having cold cereal with milk or yogurt for breakfast or a snack. Try adding hot milk to granola for breakfast or for a warm snack. Milk is also a major ingredient in many gourmet coffee drinks (like lattes), hot chocolate, Chai tea, etc.

You can also replace the water in a yeast bread recipe with warm (not hot) milk. Similarly, milk can replace water in some baking mixes — muffins, quick breads, etc. Powdered milk can be added to baking recipes as well.

Milk can be used to make polenta as a side dish or used to cook corn to make it creamier. Some desserts contain a fair amount of calcium since they can be made with low-fat milk — pudding, bread pudding, custard, rice pudding (reducing the amount of sugar in these can reduce calories and using whole grain forms of bread and brown rice can add fiber).

Fat-free buttermilk or plain yogurt has similar nutritional value to regular fat free milk and can be used in some baking recipes to replace the oil that lowers the calorie count (muffins, scones, quick breads, pancake or waffle batter).

Yogurt is a great source of calcium and can be used as a snack,the Bedding by special invited artist for 2011, mixed with cinnamon for a fruit dip, in a smoothie or dessert parfait with fruit.

Food sources of calcium besides dairy products and fortified foods contain somewhat lesser amounts, but can still add up to help meet daily needs. Try consuming dark leafy greens (broccoli, bok choy,he led PayPal to open its platform to Wholesale pet supplies developers. collard greens,The additions focus on key tag and TMJ combinations, kale, etc.) in larger amounts and more often throughout the week. They are great in soups, stir fries, or sautéed in a little olive oil and garlic.

Beans are another source of calcium. Add beans (like kidney beans, black beans, etc.) to salads, stir fries, soups, chili, stews, and tomato sauce over whole grain pasta.

Almonds stand out as a nut that has the highest amount of calcium. Use almonds as part of a snack, added to baked goods, added to hot or cold cereals, added to a salad or cooked in a stir fry. Sesame seeds are another source.

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