Calcium concerns are nothing new. We hear it all the time: Americans need more calcium! But still, an estimated 55 percent of men and 78 percent of women over the age of 20 are not getting enough calcium in their diets.
Most Americans should consider the calcium in their foods (Table 2), including fortified ones, before adding supplements to their diet in order to avoid reaching levels at or near the tolerable upper limit (UL) for calcium (2500 mg). The UL is the highest level of daily intake of calcium from food, water and supplements that is likely to pose no risks of adverse health effects to almost all individuals in the general population. While low intakes of calcium can result in deficiency and undesirable health conditions, excessively high intakes of calcium can also have adverse effects, including hypercalcemia (elevated levels of calcium in the blood), and decreased absorption of other minerals.
Table 1: Daily Recommended Value
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Appropriate intake of calcium has been associated with effective weight management and the prevention of some forms of cancer, osteoporosis, high blood pressure and kidney stones. Many patients may be resistant to change, but incorporating more calcium into their diet shouldn't be a terrible challenge. The following are a few strategies and tips to help your patients meet their calcium needs each day:
- Use low-fat or fat-free milk instead of water in recipes such as pancakes, mashed potatoes, pudding and instant, hot breakfast cereals.
- Blend a fruit smoothie made with low–fat or fat–free yogurt for a great breakfast.
- Sprinkle grated low–fat or fat–free cheese on salad, soup or pasta.
- Choose low–fat or fat–free milk instead of carbonated soft drinks.
- Serve raw fruits and vegetables with a low–fat or fat–free yogurt– based dip.
- Create a vegetable stir-fry and toss in diced calcium-set tofu.
- Enjoy a parfait with fruit and low–fat or fat free yogurt.
- Especially for lactose-intolerant patients: Complement your diet with calcium-fortified foods such as certain cereals, orange juice and soy beverages.
Table 2: Selected Food Sources of Calcium
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Source:
The National Institutes of Health, Office of Dietary Supplements http://dietary-supplements.info.nih.gov/factsheets/calcium.asp#h8
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