Health Services
Self Care

Calcium

Calcium is a mineral that is essential to bone and tooth formation. About 99% of the calcium in the body is present in the bones and teeth. Calcium is necessary for bone structure and strength, nerve function, muscular contraction and blood clotting. If there is insufficient dietary calcium, the body will take calcium from the bones to meet its needs. A long-standing calcium deficiency may result in weakened bones due to loss of calcium, a condition called osteoporosis. Inadequate calcium intake, especially between the ages of 20 and 30, may result in the less bone density.

Women are eight times more likely than men to develop osteoporosis. Women have less bone mass than men and hormonal changes occurring at menopause tend to accelerate calcium loss. Osteoporosis is a significant contributor to broken bones in the elderly. There is also a concern about young women with amenorrhea (lack of menstrual period for more than 6 months) since estrogen protects bone mass. In addition, women with eating disorders (anorexia and bulimia) may increase their risk for osteoporosis.

Young women may prevent osteoporosis from developing later in life by eating an adequate amount of foods high in calcium and performing weight-bearing exercise on a regular basis. Dairy products have the highest calcium concentration of all foods. They contain lactose and Vitamin D which enhance calcium absorption. Other calcium-rich foods are listed below.

Exercise is an important contributor to adequate bone mass. There is some evidence that exercise may stimulate new bone growth. "Weight-bearing" activities such as jogging, walking, biking, and jump rope may help prevent bone loss by increasing the amount of calcium deposited in the bone.

The Recommended Dietary Allowance (RDA) of calcium for men and women 19 years and older is 1200 milligrams per day. Higher amounts (up to 1500 milligrams per day) are recommended for women not menstruating.

The following are suggested sources of calcium in food and their approximate content (in mgs.):

Milk and Milk Products Calcium

Yogurt [8 oz.] (452)

Whole or lowfat milk (200)

Non-fat milk (300)

Cottage cheese [1 cup] (140)

Cheese [1 oz.] (200)

Soy milk [1 cup] (25)

Meat and Legumes

Canned salmon or sardines [average] (180) (with bones, 3 0z.)

Tofu [4 oz.] (150)

Fish or shellfish (50)

Eggs [2] (50)

Legumes [cooked, 3/4 cup] (50)

Soy flour [1/4 cup] (50)

Fruits and Vegetables

Calcium-rich vegetables [1 cup]* (90)

Other vegetables [1/2 cup] (0-50)

Fruit [1 serving] (0-50)

(dried fruit may be richer in calcium)

Grains

Bread [1 slice] (0-25)

Pasta [1 cup] (0-25)

Rice [1 cup] (0-25)

Miscellaneous

Cream soup [1 cup] (150)

Blackstrap molasses [1 tbsp] (150)

Nuts [1/2 cup] (1-25)

* Dark green leafy vegetables (except broccoli, kale and collard greens) contain large amounts of the calcium binder (oxalic acid) which renders the calcium in them unabsorbable.

More Information/Questions
For more information, Messiah Students may contact the Health Center at 691-6035