Calcium

Calcium is an equal opportunity mineral, important for girls and women.

Calcium has always been important for health. Without calcium, you’d have very few pearly whites in your smile and you’d have a decided slouch from a tattletale gray bone structure. We have known for years that calcium is very important in the early years for the growth and maintenance of bones and teeth. Calcium is also a big factor for a healthy nervous system. We’re finding out that calcium may play a role in helping to prevent certain kinds of cancers and even to reduce some of the symptoms of PMS. Every day we seem to be finding out even more reasons to maintain adequate calcium stores in the body.

The majority of calcium in your body is in your skeleton and your teeth. A small, but important amount of calcium is found in the blood and is important for correct nerve conduction. Calcium is found in the membrane of every cell in your body, helping with muscle contractions, and is also essential in the absorption of Vitamin B12.

Calcium concerns are not just for children and women. “ Ten to fifteen per cent of men over fifty may have osteoporosis,” says Robert M. Zeit, MD, of Newport Beach, California, “osteoporosis can develop in men or women, depending on genetics and lifestyle." Excess caffeine and alcohol and smoking remove calcium from the bones of both men and women on a daily basis.”

What helps? Eating lots of calcium rich foods, such as dairy products, enriched soy and cereal products, leafy green vegetables, such as spinach, kale, Romaine lettuce, Swiss chard and broccoli. Vitamin D helps your body to absorb calcium; it’s no accident that many foods naturally have both calcium and Vitamin D. Manufacturers have gotten nutrition-savvy and enriched products with both calcium and Vitamin D. Read the label on yogurt, low fat cheeses, soy and rice milk and cold cereals and you’ll find both these nutrients. Boron, found in many fruits, veggies, nuts and beans, helps in calcium absorption as well.

Side Bar

Nondairy Calcium: not drinking milk is no excuse for having a low calcium intake
Reference: 4 ounces milk = 150 milligrams

Food Amount Calcium (in milligrams)

• fresh orange 1 medium 56
• Calcium-fortified 4 ounces up to 160 (read the label)
• orange juice
• Tofu 4 ounces 120- 300 (read the label)
• Broccoli 8 ounces 178
• Collard Greens 8 ounces 148
• Mustard Greens 8 ounces 110
• Kale 8 ounces 94
• Green Cabbage 8 ounces 158
• Roasted Almonds 2 ounces 160
• Sesame Seeds 2 Tablespoons 175
• Hummus 4 ounces 80
• Cooked Beans 4 ounces 60
• Blackstrap Molasses 1 Tablespoon 135

Side Bar

Get More Calcium on the Menu

1. Instead of purchasing salad dressing, blend nonfat yogurt or calcium-enriched tofu with chopped onions, cucumbers, fresh parsley and garlic. Yogurt or tofu can also be used instead of mayo to add a bit more calcium.

2. Cut back on the iceberg and add chopped Romaine or shredded cabbage, Chinese cabbage or collard greens to salads

3. Cultivate kale—it’s easy to cook, just steam it or blanch with chicken or vegetable stock and serve as a bed for other veggies or grains.

4. Use calcium-fortified orange juice as an ingredient for baking, sauces and salad dressing

5. Make a calcium smoothie ( see recipes below)

6. Use blackstrap molasses when baking carrot cake, gingerbread or zucchini bread, bran muffins or peanut butter cookies. Use instead of maple syrup on pancakes or waffles.

7. Go ethnic—lots of stir frys, hummus, falafel ( chickpea fritters), Indian and Thai vegetable curries, etc.

8. Add more to the soup- think lentils, black-eyed peas, chickpeas, shredded greens, etc.

9. Garnish! Chopped nuts and sesame seeds brighten up rolls, muffins, cereals, soups, pasta and salads

10. Cut back on the coffee. One or two cups a day are okay. Try out decaffeinated teas and coffees, herbal teas and grain beverages.

Recipes

Calcium Coolers With Moo

Calcium Coolers Without Moo

Calcium Power Salad

Dr. Nancy Berkoff is a registered dietitian, food technologist and certified chef.  Her awards include some of the following: Chef of the year, Los Angeles, Nutrition Educator of the Year (US Navy), Consumer Food Journalist of the Year (Institute of Food Technologists), and Food Writer of the Year (American Culinary Federation).  Dr. Berkoff is one of the few women in the United States to have been nominated to membership in the American Academy of Chefs.