Nutrition Related Diseases
With age calcium in our bones is lost quicker than it can be replaced, and as a result, our bones become weaker, increasing the risk for bone fractures.
Osteoporosis can happen at any age but is most likely in people over age 65. Dieticians aim to slow down or stop bones from becoming weaker.
A diet that provides enough calcium, together with vitamin D, will support healthy bones.
Maintaining a healthy weight and being physically active is a crucial factor in the prevention of osteoporosis.
Different calcium supplements and how they work:
- Calcium carbonate is 40% elemental calcium, 1000mg will provide 400mg of calcium. Take this supplement WITH food to enhance absorption.
- Calcium citrate is easier absorbed (2.5 times more than calcium carbonate, easier to digest and less likely to cause constipation/ gas, also less likely to contribute to the formation of kidney stones. Calcium citrate contains 21% elemental calcium. 1000mg will provide 210mg calcium. It is more expensive, and more needs to be taken to meet recommendations compared to calcium carbonate.
- Calcium phosphate is more expensive than calcium carbonate but less expensive than calcium citrate. It's easy to absorb and less likely to cause constipation or gas.
- Calcium lactate and calcium aspartate are both more easily digested, but more expensive than calcium carbonate.
Vitamin D and Calcium supplements:
The adequate intake for vitamin D is 5 mcg per day men aged 31-50. Vitamin D is known for its positive effects on calcium.
Foods high in Calcium:
|Food item||Portion size||Calcium content (mg)|
|Milk (fortified with calcium||1 Cup||420|
|Yogurt plain low fat||¼ cup||300|
|Frozen yogurt||½ cup||100|
|Ice cream||½ cup||85|
|White beans||½ cup||100|
|Navy beans||½ cup||60|
|Pinto beans, chickpeas||½ cup||40|
|Almonds dry roasted||¼ cup||95|
|Whole sesame seeds||1 tbsp.||90|
|Tahini (sesame seed butter)||1 tbsp.||63|
|Brazil, hazelnuts||¼ cup||55|
|Almond butter||1 tbsp.||43|
|Sardines (canned) have with bones||100g||370|
|Turnip greens||½ cup||95|
|Chinese cabbage/ bok choy||½ cup||75|
|Dried figs||2 medium||54|
|Calcium enriched orange juice||1 cup||300|
|Amaranth grain||½ cup||150|
|Whole wheat flour||1 cup||40|