Originally published September 26 2005
Many Americans are deficient in calcium
by Mike Adams, the Health Ranger, NaturalNews Editor
The calcium deficit in America could lead to long-term health risks like osteoporosis, colon cancer and hypertension. Even with increasing calcium fortification in orange juice and breakfast cereals, many Americans (especial women over 30) may need calcium supplementation.
Calcium is an essential nutrient for bone health.
Not only that, but calcium plays a role in blood pressure control, normal nerve function and blood clotting.
The problem is, many of us don't get enough calcium.
A typical adult woman needs 1,200-1,500 milligrams of calcium each day, and the typical man 1,200 milligrams daily.
The best sources are from dairy products such as milk, yogurt, cheese and cottage cheese.
But smaller amounts of calcium can be found in foods like broccoli, oranges, salmon and figs.
Having too much calcium in your system can inhibit the absorption of iron and zinc, two minerals often shorted in the American diet already.
By evaluating your diet, you can also determine how much calcium you may need to supplement.
Two basic types of calcium supplements are available: calcium citrate and calcium carbonate.
Calcium carbonate is the most popular supplemental form.
It's also the cheapest, and you don't need to take as much of it to get the same amount of calcium as in a calcium citrate.
Remember if you choose to use a supplement, it's important the supplement have vitamin D. Calcium needs vitamin D in order to be absorbed effectively.
2. Choose weight bearing exercises: Walking, running, dancing, tennis and weight lifting, for example.
3. If you drink, do so in moderation: One drink per day for women and two for men.
One drink is classified as 12 ounces of beer, four ounces of wine or 1.5 ounces of spirits.
Excess alcohol consumption can decrease bone density.
Courtnie Shatwell is a clinical dietitian who provides nutritional education and counseling to clients at St. Vincent Healthcare's Center for Health and Healing, at 90 Poly Drive, and Internal Medicine and Diabetes.
All content posted on this site is commentary or opinion and is protected under Free Speech. Truth Publishing LLC takes sole responsibility for all content. Truth Publishing sells no hard products and earns no money from the recommendation of products. NaturalNews.com is presented for educational and commentary purposes only and should not be construed as professional advice from any licensed practitioner. Truth Publishing assumes no responsibility for the use or misuse of this material. For the full terms of usage of this material, visit www.NaturalNews.com/terms.shtml