RECOMMENDATIONS FOR CALCIUM INTAKE AND BONE HEALTH; Number1 High Calcium Milk
Calcium Intake and Bone Health: Adequate,
lifelong dietary calcium intake is necessary to reduce the risk of
osteoporosis. Consuming adequate calcium and vitamin D and performing regular,
weight-bearing exercise are also important to build maximum bone density and
strength. After age 30, these factors help slow bone loss, although they cannot
completely prevent bone loss due to aging.
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Calcium Intake and Bone Health: Milk and
dairy products are a convenient source of calcium for many people. They are
also a good source of protein and are fortified with vitamins D and A.
Currently, however, the optimal intake of calcium is not clear, nor is the
optimal source or sources of calcium. The National Academy of Sciences
currently recommends that people ages 19 to 50 consume 1,000 milligrams of
calcium per day, and that those age 50 or over get 1,200 milligrams per day.
Reaching 1,200 milligrams per day would usually require drinking two to three
glasses of milk per dayor taking calcium supplements over and above an overall
healthy diet.
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Calcium Intake and Bone Health: At moderate
levels, though, consumption of calcium and dairy products has benefits beyond
bone health, including possibly lowering the risk of high blood pressure and
colon cancer. While the blood pressure benefits appear small, the protection
against colon cancer seems somewhat larger, and most of the latter benefit
comes from having just one or maybe two glasses of milk per day in addition to
what we get from other foods in our diet. Getting more than this doesn’t seem
to lower risk further.
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Calcium Intake and Bone Health: Calcium can also be ingested
as a supplement, and if you do go the supplement route, it’s best to choose one
that includes some vitamin D. For individuals who are unable to digestor who dislike dairy
products and for those who simply prefer not to consume large amounts of such
foods, other options are available. Calcium can also be found in dark green,
leafy vegetables, such as kale and collard greens, as well as in dried beans
and legumes.
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