calcium

[RunnerGirl]

I have really been tracking my food intake lately and I have noticed that I get very little calcium in my diet. I don't like milk or yogurt and believe it or not I don't even like ice cream. I do like cheese but as fatty as it is I really don't think I should get my calcium there. How can I get more? Is a supplement enough. I know that is not the best way to go. Anyone know what other foods I could get my calcium from? I know you vegans out there might have some ideas. TIA
LD

 

[Heidisue]

I just did a quick search on the web and this is one of the sites that came up.

http://ag.arizona.edu/maricopa/fcs/bb/highCalciumFds.html

I knew there were other foods out there that you can get it from. If you like orange juice, just buy the kind that has calcium added to it. Looks like lots of beans have it and spinach. Good luck! I'm interested to see what others say also.

 

[kathryn]

Most non-dairy milks (soy, rice, hemp) are fortified with it.
Here's a list of some calcium-containing foods:
http://www.vrg.org/nutrition/calcium.htm

 

[nancy324]

I eat lots of diary, but still need a supplement. I highly recommend GNC Calcimate Plus 800, as it has exactly what women lack most in their diets: calcium, magnesium and vitamin D. My nutritionist, who generally does not believe in supplements, told me to take 4 tablets per day. They contain calcium citrate malate, which is a high-quality, digestible form of calcium. She said the quality of the calcium is very important.

 

[CollinsMom]

How much do we need each day?

 

[nancy324]

My supplement is not designed to replace food, but to accompany it. 4 tablets provide:

Vitamin D 200 IU - 50%
Calcium 800 mg - 80%
Magnesium 100 mg - 25%
Potassium 99 mg - 3%

That's what it says on the bottle, but Dr. Christiane Northrup says women need a lot more than 400 IU of Vitamin D per day. She recommends as much as 800-1000 IUs per day, but she thinks sunlight is by far the best source. (I take some cod liver oil each day because I don't think I spend enough time in the sun.)

 

[swayzepetsitting]

Leafy green vegetables provide a good amount of calcium. While milk does provide calcium, it also promotes calcium disposal through urine rather than absorption. I recommend reading Eat to Live or finding some information about the China Project.

 

[RunnerGirl]

Thanks for the responses! I am going to look through the websites listed. Thanks again.
LD

 

[kathryn]

Vitamin D is definitely as important as calcium.
As for how much calcium we need, it somewhat depends on your diet. If you eat a high-protein diet, especially animal protein, your calcium needs will be greater, because more of what you take in will be utilized to neutralize the acidity produced by the protein. The US RDA (or whatever they're calling it now) is around 1000 mg/day, which is based on the Standard American Diet (which is acidifying).

In contrast to this, WHO (World Health Organisation) recommends a minimum intake of 400 mg/day, which is not based on the SAD.

 

[kathryn]

>Leafy green vegetables provide a good amount of calcium.

They also contain other minerals that are essential to bone health, such as boron, magnesium, etc. and are probably the best foods for the bones.

 

[RunnerGirl]

I do eat alot of leafy green veggies. In fact, I am right on with everything but calcium.
LD