Calcium for Better Health Sharron Coplin

Calcium for Better Health

Sharron Coplin

Why the concern about calcium in the diet?
The average intake of calcium for women is 400 mg per day and the recommended intake is 800 mg per day. Low intake over a lifetime may lead to osteoporosis (brittle bones).

What are the sources of calcium?
Calcium is found in dairy products, calcium-fortified foods (e.g., some orange juice and breakfast cereals), legumes, greens, fish where the bones are eaten (canned sardines, salmon and mackerel), tofu (bean curd), and dietary supplements. The most concentrated natural source of calcium is milk.

Why is the intake of milk so low?
Many adults don't drink milk because they don't like the taste are lactose intolerant (it gives them gas and makes them feel bloated) feel it's "for kids only" and/or feel milk has too many calories.

What are the alternatives to drinking plain milk?
If plain milk gives you gas because you are lactose intolerant, try using one of the lactose digesting products on the market (Lactaid®, Dairy Ease®). You can buy fresh lactaid milk with extra calcium.

Use cheese-There are many lowfat (e.g., Kraft Light Naturals® and "Philly" Light®-a Neufchatel cheese) and nonfat (cottage, cream, Alpine Lace® brand) cheeses. Eat cheese plain or combine it with other foods where it calls for traditional cheeses.

Use yogurt-Lowfat and nonfat versions, plain and flavored. Use as a substitute for mayonnaise in salad dressings, replace sour cream with it in dips, salads, desserts, and main dishes (e.g., Stroganoff). If a thicker product is desired, drain the yogurt by placing it in a coffee filter and strainer over a bowl in the refrigerator for 12 to 24 hours. Use frozen yogurt for dessert instead of ice cream.

Use dry milk as an additive in cooking and baking-Add dry milk to main dishes like meatloaf, cream soups, Stroganoff, spaghetti, lasagna, chili, enchiladas, tacos, chicken and broccoli casserole, macaroni and cheese (even from the box), and most casseroles with a cream soup base.

Add dry milk to baked products such as cookies, brownies (marble), cake mixes, coffee cake, muffins, biscuits, pancakes, French toast, quick breads (corn bread, pumpkin or zucchini bread), yeast breads and rolls and their fillings, and bread dressing.

Add dry milk to other milk-based products such as puddings, pudding popsicles, cheese sauces, milk shakes (made from dry milk, sugar, fruit or flavoring, ice cubes or frozen yogurt), milk gravy, cheesecakes, custards, cream soups, and creamy salad dressings (make it with a yogurt base-not a sour cream or mayonnaise one).

Most recipes will tolerate 1/4 to 1/2 cup dry milk added. Serving size portions may take 1/2 to 1 tablespoon.

Use non-dairy sources if you have a severe allergy to milk (usually to the milk proteins). Drink juices fortified with calcium, and combine this with a daily dose of higher calcium vegetables (greens), legumes (dried beans, peas, and lentils), tofu, fortified grain products (e.g., some breakfast cereals). Use canned fish with bones (salmon, sardines, mackerel). When simmering bones to make soup stock add 1 to 2 tablespoons of vinegar to the pot. This will dissolve a small amount of the calcium from the bones and leave it in the meat broth.

Use a dietary supplement of calcium, with or without vitamin D added, or a general vitamin-mineral supplement containing calcium. Make sure the calcium supplement will disintegrate properly by placing it in 6 ounces of vinegar for 30 minutes. If it disintegrates your body will be able to absorb the calcium in the pill.

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