Imagine 89 six-packs of soda -- those 534 cans represent the amount of soda the average American consumes annually, according to a 2005 report issued by the U.S. Department of Agriculture. A high level of soda consumption may interfere with your calcium intake by reducing the amount of milk and calcium-rich foods you consume, potentially contributing to your risk of developing osteoporosis.
Beverages Count
Your beverage choices can significantly affect your dietary calcium intake. A 12-oz. can of soda provides you with approximately 7 to 14 mg of calcium, less than 2 percent of the recommended daily allowance for adults. In contrast, a 12-oz. glass of nonfat cow's milk contains nearly 450 mg of calcium. Soy and rice milk are also rich in calcium, with approximately 435 mg and 450 mg of calcium per 12-oz. serving, respectively. Calcium-enriched orange juice is another good source of concentrated calcium, containing nearly 750 mg per 12-oz. serving.
Less Milk
Milk is a significant source of dietary calcium for many Americans. In an April 2007 study published in the "American Journal of Public Health," Lenny Vartanian, Ph.D., and colleagues report that people who consume soda tend to drink less milk and consume less calcium, compared to those who do not drink soda. The authors further note that this tendency is more significant among adults than in children. Although drinking soda does not necessarily mean that your diet is calcium-deficient, evaluation of your daily calcium intake may be prudent if you regularly consume soda.
The Double Whammy
Calcium and vitamin D are nutritional partners. Vitamin D influences your capacity to absorb and utilize dietary calcium. Not only is soda a poor source of dietary calcium, it also lacks vitamin D. Drinking soda instead of milk may interfere with your capacity to absorb calcium from other foods and beverages in your diet by failing to provide you with needed vitamin D.
Meeting Your Needs
The "Dietary Guidelines for Americans 2010" states that inadequate calcium intake among Americans is a significant public health problem. The recommended daily allowance for calcium is 1,000 mg for adults through age 50. The RDA increases to 1,200 mg for women older than 50 and men older than 70. If you regularly consume soda and are concerned about your calcium intake, a few adjustments to your nutrition plan may be in order. Instead of drinking a soda, try a glass of nonfat milk, rice milk, soy milk or calcium-enriched fruit juice. If you do not enjoy these beverages, consider enhancing your calcium intake with solid foods, such as nonfat yogurt and cheese, calcium-fortified cereal, rhubarb, spinach, greens, collards, soybeans and tofu.
References
- "Contributions of Nonalcoholic Beverages to the U.S. Diet"; Oral Capps, Jr., et al; April 2005
- USDA Agricultural Research Service: What's in the Foods You Eat Search Tool
- National Institutes of Health, Office of Dietary Supplements: Calcium
- "American Journal of Public Health"; Effects of Soft Drink Consumption on Nutrition and Health: A Systematic Review and Meta-Analysis; Lenny R. Vartanian, Ph.D., et al.; April 2007
- National Institutes of Health, Office of Dietary Supplements: Vitamin D
- "Dietary Guidelines for Americans 2010: Foods and Nutrients to Increase"; U.S. Department of Agriculture and U.S. Department of Health and Human Services; 2010
- U.S. Department of Agriculture: USDA National Nutrient Database for Standard Reference, Release 18, Calcium, Ca (mg) Content of Selected Foods per Common Measure
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