Are you getting enough calcium in your diet? Adults ages 19-50 need 1,000 mg of calcium a day; adults over 50 need 1,200 mg. Unfortunately, most adults don’t get enough calcium from the foods they eat. Vegetarians who avoid dairy foods, people who are lactose intolerant, people with eating disorders, and many other adults often miss out on this essential mineral.
What happens if you don’t have enough calcium? Usually nothing obvious occurs in the short term, but over many years an inadequate calcium intake can weaken your bones, allowing them to break more easily. After menopause, especially, women need calcium and vitamin D to help keep their bones strong.
For that matter, everyone needs vitamin D just as much as they need calcium. Taking the mineral alone won’t help strengthen your bones. Vitamin D is essential for calcium absorption in the body. Fortunately, we tend to get our fill of Vitamin D through exposure to the sun, but during the winter months it’s probably a good idea to get it from dietary sources such as salmon and fortified milk.
While dairy products are the most commonly recognized sources of calcium, there are plenty of other great sources too. Calcium choices for those who may not consume milk products include:
• Calcium-fortified juices, cereals, breads, soy beverages, rice beverages, and tofu (check product labels for calcium content)
• Fish with soft edible bones, such as canned sardines and salmon• Soybeans and other soy products
• Some other dried beans
• Some leafy greens (collard, turnip, dandelion and beet greens), as well as kale, broccoli, bok choy, Chinese cabbage, okra, spinach and rhubarb stalks
• While most grains (breads, pastas, and unfortified cereals) are not rich in calcium, they can add significant amounts because many people eat them often or in large amounts
What about supplements? Calcium supplements can be the answer for those who tend to consistently consume less than ideal amounts of the mineral. However, you should be wary of the fact that calcium (in a pill form) may not be easily or fully absorbed by your body. Unless instructed by a physician, it’s best to stick with dietary sources of calcium over a supplement.
It’s important to note that, like all nutrients, calcium intake is all about balance. Too much calcium can have just as detrimental effects as calcium deficiency. Overconsumption of dietary calcium intake can put you at a higher risk of a long list of problems including kidney stones, constipation, calcium buildup in your blood vessels, and prostate cancer in men.
For more information about calcium and other nutrition information, please contact Kim Miles, County Extension Agent – Family & Consumer Sciences at 325-646-0386.
