Question: How do I get enough calcium?
I am a 75-year-old woman in good health, except for bouts of irritable bowel syndrome. I was recently told that I have beginning osteoporosis in the hips. I am lactose intolerant, and calcium tablets aggravate my IBS. How can I obtain the 1500 milligrams of calcium needed to protect my bones?
Beachgranny - About.com User
Answer: There are plenty of other sources of calcium besides dairy products. Try these excellent choices:
- One cup raw kale (90 mg calcium)
- One cup of pinto beans (79 mg calcium)
- Three ounces of canned salmon with bones (181 mg calcium)
- One cup of tofu yogurt (309 mg calcium)
- One cup of chopped broccoli (43 mg calcium)
Still, remember that you need more than calcium to prevent or slow down osteoporosis. Your body needs adequate amounts of vitamin D to be able to use calcium properly.
Another important component is resistive exercise, such as lifting weights. Weight bearing exercise puts stress on your bones in a good way and helps to keep them strong.
Sources:
Kitchin B, Morgan SL. "Not just calcium and vitamin D: other nutritional considerations in osteoporosis." Curr Rheumatol Rep. 2007 Apr;9(1):85-92.
USDA. "National Nutrient Database for Standard Reference." Release 19. Updated October 2006.
