September 18, 2003

Prairie Fare: Calcium’s Good for Your Bones and Beyond

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

It’s easy to take for granted things that we can’t see and things that aren’t causing us any pain at the moment. Think about your bones. If you aren’t wearing a cast, it’s quite easy to ignore the 206 bones in your body.

Osteoporosis, the condition of porous, fragile bones, is a major public health issue. About 10 million Americans have osteoporosis and another 18 million are at risk of getting it due to low bone mass. Even though osteoporosis is often associated with women, about 20 percent of those who suffer from it are male.

Osteoporosis is responsible for 1.5 million fractures a year. About one in five people who suffer hip fractures die within a year of the fracture as a result of surgery complications or related issues.

To stay strong, bones need proper nourishment and weight-bearing physical activity like walking. Calcium, vitamin D, magnesium, phosphorus and other nutrients found in a varied, balanced diet can lessen your chances of getting osteoporosis.

Problem is, studies have shown that just half of Americans meet the minimum calcium recommendations.

Teens have the highest calcium needs due to their rapid growth. They also are most likely to fall short of the 1,300 milligrams of calcium they need daily. For children age 1 to 3, the requirement is 500 milligrams. Kids from 4 to 8 should consume 800 milligrams. The calcium recommendation for adults to age 50 is 1,000 milligrams. Adults 51 and older should aim for 1,200 milligrams daily.

Calcium is found in foods like milk, yogurt, cheese, dry edible beans, fish with edible bones and leafy green vegetables. Some foods, like certain cereals and orange juice, may be fortified with calcium.

Dairy foods are a concentrated source of calcium. A cup of milk contains about 300 milligrams of calcium, and a cup of yogurt about 400 milligrams. Aiming for "three a day" of dairy can help you meet your calcium needs.

To learn the calcium content of your food choices, read the Nutrition Facts label. The calcium value is given as a percent of daily value. To convert this number to milligrams, add a zero. For example, a food with 10 percent of the daily value for calcium contains 100 milligrams of calcium.

Beyond bones, calcium plays other roles in keeping us healthy. Meeting your calcium needs may help maintain healthy blood pressure. The DASH (Dietary Approaches to Stop Hypertension) study found that blood pressure could be lowered when study participants ate at least three servings of lowfat dairy foods and eight to 10 servings of fruits and vegetables daily.

Sometimes dieters cut milk out of their diets to reduce calories. That’s a mistake for reasons that go beyond bone health. Meeting your calcium needs may also help with weight management.

In one study, women who consumed the most calcium were less likely to be obese than those who consumed the least calcium. A study of preschool children showed that kids who consumed more calcium were less likely to be overweight.

Here’s a calcium-rich recipe from the Midwest Dairy Council. Try it for a tasty snack or breakfast drink. For more information about dairy foods, visit this Web site: www.3aday.org

Strawberry Banana Smoothie

1 1/2 cups 1 percent lowfat milk
1 pint lowfat vanilla yogurt
2 ripe bananas, peeled and sliced
1 1/4 cups sliced strawberries
2 tablespoons honey
12-14 ice cubes

In blender, combine milk, yogurt, banana, strawberries and honey. Add enough ice to measure 6 cups in blender. Process until smooth, scraping sides as necessary.

Makes 5 servings. Each serving contains 196 calories, 2.4 grams fat, 38 grams carbohydrate and 268 milligrams calcium.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu

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