Calcium is responsible for many things in the body. According to Dr. Michael Roizen and Dr. Mehmet Oz in their book, "You, The Owner's Manual," proper amounts of calcium help to keep joints free of inflammation and arthritis. It also assists muscle contraction. Calcium also helps the brain to communicate with the nerves, keeps blood pressure normal and reduces the risk of colon cancer. Also, one of the best known benefits is that it solidifies and strengthens bones. When considering the natural sources of calcium in the diet, most people immediately think of dairy products such as milk, cheese, yogurt and ice cream. However, there are other good calcium-rich foods that come from non-dairy sources.
Dairy Sources
According to measurements by the U.S. Department of Agriculture published in the "USDA Dietary Guidelines For Americans," two of the richest dairy sources of calcium are plain, low fat yogurt, providing 452 milligrams of calcium for an 8 ounce container, and a 1.5 ounce serving of Romano cheese, also providing 452 milligrams of calcium. Swiss cheese, ricotta cheese, American cheese and provolone cheese closely follow as excellent sources. When choosing milk products, the guidelines show that the lower the fat content, the greater the amount of calcium. For example, one cup of fat-free milk measures 306 milligrams of calcium while one cup of whole milk is listed as containing 276 milligrams.
Caution With Dairy
Dr. Oz and Dr. Roizen caution that most people do not eat enough dairy to get their minimum requirement of calcium. And, unless fat-free choices are made, the extra saturated fat in most dairy products can cause health problems, including inflammation in the arteries. They encourage people to add other calcium rich, non-dairy foods into their diets. Dr. Mark Hyman, MD, and Dr. Mark Liponis, M.D., in their book "Ultra-Prevention," point out that 75 percent of the world's population do not drink milk except breast milk in infancy. Many people are lactose intolerant and milk products have also been linked to common problems such as allergies and digestive issues. They suggest that people emphasize other calcium-containing foods such as rich greens, sardines, sesame seeds, nuts and beans in the diet.
Non- Dairy Sources
The highest rated non-dairy food sources of calcium by the USDA are calcium fortified cereals, calcium fortified soy beverages and calcium fortified tofu. However, the highest rated natural, non-fortified food on the list is a 3 ounce can of Atlantic sardines with 325 milligrams of calcium, while a 3 ounce can of pink salmon measures 253 milligrams. Collards are considered to be the richest source of greens at 178 milligrams for one-half cup, along with spinach, turnip greens, kale and okra. Other valuable calcium foods are blackstrap molasses at 172 milligrams per tablespoon and white beans at 96 milligrams for a one-half cup serving.
Calcium Requirements
The USDA considers the adult requirement of calcium to be 1,000 milligrams per day. Drs. Oz and Rozen advise men to take between 1,000 to 1,200 milligrams of calcium per day, while women under 60 should take about 1,200 milligrams per day. Over the age of 60, women need 1,600 milligrams per day to keep their bones young and strong. People who ingest sugar, alcohol and cola need larger amounts of calcium. An additional 20 milligrams of calcium is needed for every 12 ounce caffeinated soft drink or four-ounce cup of coffee. And for every 30 minutes of sweating exercise, Drs. Roizen and Oz suggest adding an additional 100 milligrams, as calcium comes out in sweat.
References
- "USDA Dietary Guidelines For Americans 2005": Appendix B-4 and Appendix B-5
- "You The Owner's Manual"; Michael F. Roizen, M.D. and Mehmet C. Oz, M.D.; 2005
- "Ultra-Prevention"; Mark Hyman, M.D. and Mark Liponis, M.D.; 2003
Member Comments