Calcium from the food we eat is required, so that our body can rebuild and maintain a strong healthy bone structure.
Osteoporosis (porous bones) can develop if the foods we eat don’t support bone health. Thinning of the bone structure causes your bones to become fragile and to break from the slightest injury or fall.
Women face a greater risk:
Bone mass declines in males and females from age 40. For women after menopause the lower levels of oestrogen greatly increase the loss of calcium from the bones.
What can you do?
Eat food rich in Calcium: Calcium intake is required to maintain strong healthy bones.
Adults need up to 800mg/day
Pregnant women need up to 1100mg/day
Breast-feeding women need up to 1200mg/day
Post-menopausal women need up to 1000mg/day
Note: infants, children and adolescents have different calcium requirements.
Calcium rich foods:
| FOOD | CALCIUM (mg) per serve | SERVING SIZE | | Dairy milk, whole | 294 | 1 cup, 250ml | | Dairy milk, skim | 319 | 1 cup, 250ml | | Yogurt, fruit, reduced fat | 319 | 1 tub, 200g | | Cheese, cheddar | 233 | 30g | | Soymilk, calcium fortified | 296 | 1 cup, 250ml | | Nuts and seeds eg. almonds | 71 | 30mg | | Fruits eg dried figs | 210 | ½ cup, 105g | | Green leafy vegetables eg. Bok choy, cooked | 83 | 1 cup |
Add soy foods to your diet:
Soy foods contain calcium. The protein found in soy foods may reduce the loss of calcium from the body.
Do you get enough vitamin D?
Vitamin D is made by our body through the action of sunlight on the skin and on of its functions is to assist in calcium absorption. The dietary sources of vitamin D include mackerel, sardines, eggs, margarine and cheese food.
Reduce foods that inhibit calcium absorption:
To get the most calcium out of the food we eat, try to not have food components that can inhibit calcium absorption, such as salty food and caffeine from tea, coffee, cola drinks and high energy drinks which are based on guarana. Beware that animal protein found in foods such as cheese, milk and dairy, can cause calcium to be lost from the body via urine. Best to include more plant proteins in the meals (eg soy milk, legumes and nuts), too much salt can also increase the loss of calcium from your body.
Be active:
Housework, gardening, walking, aerobics, weight training, all help increase bone density and strength.
Things to avoid:
Alcohol and smoking as these increase the risk of developing osteoporosis.
For more information consult your local GP. |
