The reason why calcium is essential for women is to
protect our bones from diseases such as arthritis and
osteoporosis. Whether you are taking a vitamin C capsule
daily, or include dairy products in your diet, calcium
is a must for women, especially baby boomers.
There are other calcium rich foods, such as: leafy green vegetables; beans; juices
and cereals. If you are a baby boomer, your doctor has
undoubtedly told you to increase your calcium intake by
consuming at least 1200 mg. a day. These are readily
available in capsule form at any health store or
pharmacy. In addition, your doctor may also ask you to
take a bone density test to determine if the bones in
your body show any signs of brittleness or degeneration.
It is estimated that over 80% of women have either
arthritis or osteoporosis. To prevent this from
occurring, taking calcium supplements on a daily basis;
consume calcium rich foods; exercise, and maintaining
a proper diet all help to keep your bones and your body
in good health.
There is more good news about calcium. Several studies
have shown that calcium can decrease weight gain over
time. While there is an on-going debate as to whether or
not this is true, it is possible. The researchers have
claimed that calcium may reduce calcium concentrations
in fat cells by lowering the production of two hormones,
parathyroid hormone and an active form of vitamin D,
which in turn increases fat breakdown in these cells.
In addition, calcium from food or supplements may
bind to small amounts of dietary fat in the digestive
tract and prevent its absorption, carrying the fat out
in the feces. It seems calcium may have a role in
reducing weight, but more studies are needed to
determine how calcium can affect weight loss to this
degree.
How Much Does A Woman Need?
The amount of calcium that a woman should get per day
ranges from 1000mg-1500mg, depending her age group, and
hormonal state.
* Ages 11-24 (adolescents and young adults): 1200-1500
mg
* Ages 25-50: 1000 mg
* Pregnant and nursing: 1200-1500 mg
* Older than 50 (postmenopausal):
-- on estrogens: 1000 mg
-- not on estrogens: 1500 mg
* Older than 65: 1500 mg
Common Calcium Rich Foods
Dairy:
Milk (1 cup): ~ 300 mg
Yogurt (175 mL): ~300 mg
Frozen Yogurt (1/2 cup): ~ 100 mg
Ice Cream (1/2 cup): 85 mg |
Cheese:
Swiss cheese
1 oz (slice) 250-270
American cheese 1 oz (slice) 165-200
Parmesan cheese 1 Tbs 70
|
Soy:
Calcium-fortified soy drink (1 cup): ~300 mg
Tofu (1/2 cup): ~250 mg |
Canned
Fish:
Canned salmon with bones (3 oz): ~ 200 mg
Canned sardines with bones (3 oz): ~ 250 mg
|
Whether you take capsules or increase your dairy
intake, the reason why calcium is essential for women is
to ensure and maintain bone health.
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