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Oral health is integrally connected with your general overall health!

 

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CALCIUM FOOD SOURCES

What is calcium?

Calcium is a mineral that primarily functions in your body by making your bones and teeth hard.  

     Ninety-nine percent of the calcium in your body is stored in your bones and teeth. It accounts for about 1.5 to two percent of an adult's total body weight.   Calcium is needed for good dental health.

Good food sources of calcium are:

bulletAll dairy products except butter
bulletDried peas and beans
bulletMost dark leafy greens (beet, turnip, kale collards but NOT spinach or Swiss chard
bulletSoft bones of small fish (salmon)
bulletFortified cereals, foods and juices
bulletVegetable sources for calcium, especially good if you do not like or can not tolerate dairy products
bulletAdd milk instead of water when preparing soups, hot cereals, pancakes or scrambled eggs
bulletWrap a tortilla around string cheese and warm in microwave
bulletSprinkle shredded cheese on salads, bake potato, casseroles
bulletMix fresh fruit with yogurt for breakfast or dessert or snack
bulletDrink a milk shake or malt
bulletDrink hot chocolate or chocolate milk
bulletUse milk instead of water to cook corn on the cob, poach fish or chicken
bulletFor dessert choose puddings, custards, ice cream or frozen yogurt

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Precautions:

bulletA high protein diet can increase calcium loss as can too much sodium or caffeine
bulletFiber interferes with absorption of calcium particularly bean, nut, what bran or seed fiber
bulletOxalic acid in spinach and Swiss chard, rhubarb, almonds and chocolate combine with calcium to form calcium oxalate, a salt the body can not use.  
bulletOn the other hand too much calcium block the absorption of iron and zinc

 From THE NUTRITION BIBLE, Jean Anderson and Barbara Deskins. Copyright 1995 by Jean Anderson and Barbara Deskins. By

    Facts About Calcium Absorption

bulletCalcium megadoses may cause drowsiness, extreme lethargy and impaired absorption of iron, zinc and manganese.
bulletCalcium must have vitamin C and D to be absorbed
bulletThe body best absorbs calcium supplements in stages of no more than 600 milligrams at a time.  
bulletTake calcium supplements with meals
bulletCalcium carbonate is the most common form of supplement.  40% of it is absorbed by the body.  In order to consume 1,000 milligrams of elemental calcium you would have to take 2,500 milligrams of calcium carbonate!
bulletIf a calcium supplement label lists the contents as "600 mg of calcium carbonate per tablet, it provides 240 mg of calcium that the body can use (40% of 600m mg).
bulletIf a calcium supplement label lists the contents as 600 mg of calcium (as calcium carbonate) per tablet it provides 600 mg of calcium that the body can use.

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Calcium recommendations per Age Group:
                    Age Group                          Dietary Recommendations

0-6 months 210 milligrams/day
6-12 months

270 milligrams/day

1-3 years 500 milligrams/day
4-8 years 800 -1,200 milligrams/day
9-18 years 1,300 milligrams/day
Adults 19-50 1,000 milligrams/day
Adults 51+ years 1,200 - 1,500 milligrams/day
Pregnant and nursing women 1,200 milligrams

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DRI's are reference values that can be used for planning and assessing diets for health populations. The developme4nt of DRI's replaces toe periodic revisions of Recommended Dietary Allowances (RDA's) which have been published since 1941 by the National Academy of Sciences.

1998-1999 SmithKline Beecham. All rights reserved

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For more: calcium information  and National Dairy Council

February 08, 2007

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PLEASE NOTE: The information contained herein is intended for educational purposes only.  It is not intended and should not be construed as the delivery of dental/medical care and is not a substitute for personal hands on dental/medical attention, diagnosis or treatment.  Persons requiring diagnosis, treatment, or with specific questions are urged to contact your family dental/health care provider for appropriate care.
This site is privately and personally sponsored, funded and supported by Dr. Peterson.  We have no outside funding.
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