The Mediterranean diet is a healthy style of eating. The Mediterranean diet reduces the risk of diabetes and heart disease, but low calcium levels in the diet may be of concern, especially for people worried about osteoporosis. Increasing your calcium intake while on the Mediterranean diet may take a little effort, but the health benefits of this style of eating are worth it.
Calcium
Calcium works in the body to help build strong bones and teeth and also contributes to the proper activity of muscles and nerves. Calcium works in conjunction with other nutrients, including vitamin D, vitamin K, magnesium and phosphorus. Over time, deficiencies in calcium can lead to osteoporosis, a condition in which bone breaks down and becomes less dense. Getting adequate calcium when you are young can help build up bone to withstand the natural bone loss that comes with age and help prevent osteoporosis. Milk and other dairy products are a major source of calcium, with about 300 mg of calcium in an 8-oz. serving of milk or yogurt.
Mediterranean Diet
The Mediterranean diet is a healthy lifestyle based on the eating habits of cultures surrounding the Mediterranean Sea. The diet focuses on fresh vegetables and fruits, olive oil, whole grains, nuts, legumes and seafood. Red meat, butter, sweets and eggs are seldom eaten on a Mediterranean diet. Because the Mediterranean diet only recommends two servings of dairy a day, and dairy is the main source of calcium in most diets, getting adequate calcium can be a concern if you're following this diet.
Calcium-Rich Food Choices
If you're following the Mediterranean diet and don't get much calcium from dairy, choose other foods that are high in calcium to ensure adequate intake. Most types of dried beans contain calcium, including white beans and red beans. Vegetables containing calcium include broccoli, kale, bok choy and spinach. Canned sardines or salmon with bones can also contribute to your calcium intake. If you prefer to increase your calcium intake through dairy products, add a serving of low-fat milk or yogurt to your daily menu, which you can do without losing any of the benefits of the Mediterranean lifestyle. If you find it too difficult to get enough calcium through diet alone, talk to your doctor about taking a calcium supplement.
Considerations
The lower levels of overall calcium you typically take in on a Mediterranean diet may be offset by other factors of the diet that make calcium absorption more efficient. A 2008 study in the "Journal of the American College of Nutrition" found that adolescent males retained more of the calcium they took in through food when they were on a Mediterranean diet compared to calcium absorption on their normal diet. The specific cause of this improvement in calcium utilization remains unknown, but the high levels of omega-3 fatty acids in the Mediterranean diet may contribute to the effect. Further research is necessary to determine whether the same thing occurs in other populations on this type of diet.
References
- MedlinePlus; Mediterranean Diet; October 2010
- University of Maryland Medical Center; Calcium; March 2009
- "Journal of the American College of Nutrition"; A Mediterranean Dietary Style Improves Calcium Utilization in Healthy Male Adolescents; I. Seiquer, et al.; Aug 2008
- University of Maryland Medical Center; Omega-3 Fatty Acids; June 2009
- Linus Pauling Institute; Calcium; Jane Higdon; April 2003
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