 BONE UP ON CALCIUM
Got milk? If not, maybe you should rethink your choice of drink. Drinking milk, a top source of calcium, is a simple way to ensure that your teeth and bones stay strong. Although calcium is found in lots of other foods and supplements, experts agree that dairy products are the best source.
Why Should I Care?
What do you have to lose if you don't take in enough calcium? Just your teeth and bones. Crooked bones and dental problems are two results of osteoporosis, a condition characterized by the loss of bone density and thinning of bone tissue - something that can be easily prevented by getting enough calcium in your diet.
But Isn't Milk Fattening?
Nope. In fact, a glass of low-fat milk has only 120 calories, about the same as a medium-sized banana (and way less than a sugary can of soda). Ironically, low-fat and skim milk have even more calcium than whole milk. When the fat is skimmed off, the milk that remains has a higher proportion of calcium. Plus, studies prove that drinking milk can actually help you to LOSE weight, because it helps promote the loss of body fat while maintaining more muscle, which is important when dieting.
How Much Do You Need?
Most young adults need between 1,200 and 1,500 milligrams of calcium each day, about the amount in four to five glasses of milk.
What If I Don't Like Milk?
You don't need to guzzle "moo" juice by the gallon to get enough calcium in your diet. There are many other sources of calcium out there.
If milk or other dairy products (like yogurt and cheese) aren't your thing, or if you are lactose-intolerant or allergic and have no choice but to avoid them, then the following alternatives are the next-best sources of calcium:
-Calcium-enriched foods like juices, bread and cereal (look for "With Calcium" or "Good Source of Calcium" on food labels)
-Green leafy vegetables such as broccoli, collards, kale, mustard greens, turnip greens, and bok choy or Chinese cabbage
Should I Take Calicum Supplements?
In most cases, calcium supplements are poor substitutes for the calcium naturally found in the foods we eat, especially the calcium-rich dairy products. However, if you are having trouble getting the recommended daily allowance of calcium through your diet, supplements can help make up the difference. Supplements that contain calcium citrate malate, calcium carbonate, and tricalcium phosphate are the most useful, so check supplement labels carefully. You can also try calcium chews, which come in flavors like chocolate, mocha, and caramel, and contain 500 milligrams of calcium.
Amounts of Calcium in Some Food Sources:
-8-ounce glass of milk= 300 milligrams
-4 ounces of tofu= 150-250 milligrams (be sure to read the label)
-1 cup of cooked beans (kidney, navy, pinto, garbanzo)= 90 milligrams
-6 ounces of yogurt= 300 milligrams
-8-ounce glass of calcium fortified orange juice= 300 milligrams
-6 ounces of cooked turnip greens= 220 milligrams
-3 ounces of almonds= 210 milligrams
-1 cup of calcium fortified breakfast cereal= 300 milligrams
Related Resource: chocolate milk
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