Calcium Needs

If you have ever researched or explored the world of vitamins, you already know just how overwhelming it can be. Every type of vitamin seems to be even more indispensable than the last one. The more you look into the body's requirements, even top quality multi-vitamins begin to seem inadequate. Of course many physicians say vitamins are unnecessary-just eat three daily totally balanced meals and two healthy snacks and you should be getting everything you need. Well, I know a lot of people, and I do not know any of them who would say that they eat healthy enough every day. I think I am a fairly good eater, but I know for sure I fall short most days when it comes to getting all the nutrients my body needs. So, for my family, and myself daily vitamins have always been on the menu.

Even if you are diligent about taking a multi-vitamin, especially if you are female, chances are you are still not getting enough of one key mineral: calcium. So just how important is calcium and how much do we really need?

Calcium is the mineral that makes up your bones and keeps them strong and healthy. I was surprised to learn that 99% of the calcium in your body is stored in your bones and teeth. The remaining seemingly small 1 % is in your blood and soft tissues and is also essential for good health. Ever wonder what happens if your body does not get enough calcium from food sources? Your amazing body just automatically takes the calcium from your bones! You do not even know this is happening-are you mothers now thinking about the fact that this could be happening to your children's bodies? The result of this calcium swiping from your bones leads to bones becoming weak and brittle. This in turn leads to osteoporosis, the bone crippling disease that affects approximately 25 million American women and 5 million American men.

Besides building strong bones, calcium also has been shown to help fight high blood pressure and may reduce your risk of colon cancer and diabetes. In addition, calcium signals our hearts when to beat, our nerves when to transmit impulses, and our muscles when to contract. This is not a mineral to ignore!
As most of us know, the most available source of calcium comes from milk and foods made with milk. Many women skimp on these foods because of their higher caloric content than other food groups. Other good choices for foods that are high in calcium include: dark, leafy green vegetables, nuts, grains, beans, canned salmon and sardines (if you eat the bones).

If you do decide to take a calcium supplement, try to take it with meals. As with most vitamins, taking supplements with meals helps the body more easily and readily absorb them.

Most studies suggest that it is difficult to take too much calcium-the body naturally excretes what it does not need.

Here is a handy chart to use to see if you and your children are getting enough calcium. Pass it on to your mother, sister, friends and anyone else who you think might be at risk. There are so many things we have no control over-getting enough calcium is not one of them!

Calcium Guide
0 to 6 months of age-210 mg a day
6 to 12 months of age-270 mg a day
12 months to 3 years of age-500 mg a day
4 to 8 years of age-800 mg a day
9 to 18 years of age-1,300 mg a day
19 to 50 years of age (men and women)-1,000 a day
50 years and older (men and women)-1,200 a day

For more information about calcium, check out this web site: www.calciuminfo.com

Adlen Robinson's "Home Matters" column is published in every Sunday's Lifestyles section of the newspaper. You can also read her food column in Friday's Forsyth County newspaper. She welcomes reader tips, comments and suggestions! Please email her at [email protected] or write to her at the newspaper.