Calcium in Your Diet

Osteoporosis is the leading cause of fractures in adults over the age of 60. Osteoporosis is a weakening of the structure of the bone cause by loss of bone cells known as osteoclasts. This disease is often not diagnosed until a fracture occurs but can be diagnosed early though a scan called a dual energy x-ray absorptiometry (DEXA scan). This scan shows the density of bone, and can show bone loss.

While the exact cause of osteoporosis is not known, there are some factors that can affect bone loss. Heredity also seems to play a factor. Exercise (weight bearing) and dietary calcium intake can help to slow bone loss and keep bones strong.

Traditionally most of our dietary calcium has come from dairy foods such as milk, cheese and yogurt. Unfortunately many people cannot tolerate lactose, and many of these foods are also high in fat. Luckily there are other foods that contain significant amounts of calcium. A daily calcium intake of 1,200 milligrams is generally recommended for men and women over age 50. Most women in the United States take in about half that amount (600 milligrams) on a daily basis.

Sources of Dietary Calcium

• Fortified foods:
  Check food labels for the words "calcium fortified". Many fruit juices, and cereals have added calcium. An eight-ounce glass of fortified juice can give you 300 milligrams of calcium. Most flour used in baking is fortified with calcium also.
• Fish and shellfish:
  Just three ounces of canned sardines (including bones) packed in oil (drained) provides 324 milligrams of calcium. The same amount of pink canned salmon (also including bones) provides 181 milligrams of calcium, canned shrimp, 50 milligrams and oysters 213 milligrams.
• Tofu:
  A four-ounce serving has about 130 milligrams of calcium. Four ounces of tofu processed with calcium salts can have as much as 300 milligrams of calcium. Check the label for information on processing. Tofu can be substituted for much meat and vegetable filler.
• Vegetables:
  One cup of rhubarb (sweetened and previously frozen) has 348 milligrams of calcium. Other good sources are dried figs (4 figs contain 168 milligrams), broccoli, spinach, turnip greens and kale.
• Nuts:
  One half cup of almonds contains 152 milligrams and brazil nuts 130 milligrams.
• Lactose Free Dairy Food:
  Look for lactose free milk, cheese and yogurt in your dairy case. You can even find lactose free ice cream. They have been processed to remove the lactose that can cause gastrointestinal discomfort and bloating in those people who are sensitive to it. Buttermilk is also an excellent source of calcium and better tolerated by the lactose intolerant.

If you are still unable to get enough calcium in your diet talk with your doctor about a calcium supplement. That along with a vigorous daily exercise regime can help you stay strong and stay healthy.