agreed, yup, yessir, mm-hmmm ... Calcium good.
Current RDA's for calcium are -
- 800mg for children
- 1,300mg for teens
- 1,000mg for adults to age 50,
- 1,200mg for adults over 50
- 1,200mg pregnant/lactating
Some research is suggesting it should be even higher, 1,200mg per day for adults, and 1,500mg per day for teens and over 50. Calcium isn't just a woman's concern - osteoporosis is becoming more prevalent in men over age 50 - higher calcium intake is urged for all adults.
Dairy products are indeed rich in calcium, but it's not very well absorbed. In particular, the casein protein inhibits absorption. (interesting note - casein from cow's milk is widely used in industry and manufacturing ... its glue-y properties have many uses in house paint and construction materials
). I still love my cheese and yogurt, but I don't rely on dairy for my calcium supply.
Here's a quote from an article from Physician's Committee for Responsible Medicine -
Quote:
Dairy products offer a false sense of security to those concerned about osteoporosis. In countries where dairy products are not generally consumed, there is actually less osteoporosis than in the United States. Studies have shown little effect of dairy products on osteoporosis. The Harvard Nurses’ Health followed 78,000 women for a 12-year period and found that milk did not protect against bone fractures. Indeed, those who drank three glasses of milk per day had more fractures than those who rarely drank milk.
There are many good sources of calcium. Kale, broccoli, and other green leafy vegetables contain calcium that is readily absorbed by the body. A recent report in the American Journal of Clinical Nutrition found that calcium absorbability was actually higher for kale than for milk, and concluded that “greens such as kale can be considered to be at least as good as milk in terms of their calcium absorbability.” Beans are also rich in calcium. Fortified orange juice supplies large amounts of calcium in a palatable form.
Click here to read the entire article. Note it is geared to vegan-vegetarian.
|
Dark green leafy vegetables, and dark green vegetables from the brassica family - kale, cabbage, broccoli, collards, brussels sprouts .. are good sources, and the calcium is readily absorbed. Excellent sources also are canned sardines and salmon WITH THE BONES. Sesame seeds and almonds are good too. Some soy milks are now fortified with calcium too. Tofu that has been set with calcium is good (note, some tofu is set with nigari, which is magnesium, not calcium-based)
Another important factor for calciium absorption is Vitamin D. The body can manufacture its own Vit. D in the skin, from exposure to sunlight. For those of us in the north country that means in winter especially, we need to supplement vitamin D. In North America, liquid milk products are fortified with vitamin D, but cream, cheese, yogurt, ice cream etc ... are not.
hope this is helpful,
Doreen