|
Boning
Up on Calcium: Answers
1.
False. The main mineral in bones is calcium, which adds strength
and stiffness to bones. During bone growth, the body builds a scaffold
of protein and fills this in with calcium-rich mineral.
2.
True. Good sources of calcium include dairy products, leafy
green vegetables, nuts, seeds, tofu, sardines, and dried fruit.
Most flour is fortified with calcium carbonate. Some prepared foods
as orange juice, cereals, and breakfast bars have calcium added
to them.
3. False. Women reach their peak bone mass by around age
25 to 30 years, while men build bone until about age 30 to 35. The
body builds 75-85% of the skeleton during adolescence. The amount
of peak bone mass you reach depends largely on your genes.
4.
True. The recommended calcium intake for women up to age
50 is 1,000 mg per day. Women 51 and up should get 1,200 mg of calcium
a day.
5.
True. Because peak bone mass is reached in the young adult
years, adequate calcium in the adolescent years is critical for
building optimal strong bones. With age, the breakdown outpaces
the buildup, and in late middle age bone density lessens when needed
calcium is withdrawn from bone for such tasks as blood clotting
and muscle contractions.
6.
False. Your bones need Vitamin D to move calcium from the
intestine to the bloodstream and into your bones. You can get Vitamin
D from short, normal day-to-day exposure of your arms and legs to
sun and from foods fortified with the vitamin. Nearly all U.S. milk
has vitamins D and A added. And it has magnesium and zinc.
7.
False. Soda pop is not a source of calcium. In fact, sodas
contain phosphorus and phosphates that can cause calcium loss.
8.
True. Alcohol abuse can cause loss of calcium, magnesium
and zinc in the urine. Many who abuse alcohol also have poor diets
and weaker bones.
9.
False. Women who are thin and small-framed have a higher
risk for osteoporosis.
10.
False. Calcium is critical, but even a high intake won't
fully protect you against bone loss due to estrogen deficiency,
physical inactivity, alcohol abuse, smoking, or some medical disorders
and treatments.
Back
to questions
Boning
Up on Calcium Resources...
Dairy Council of California
1101 National Drive, Suite B
Sacramento, CA 95834
www.dairycouncilofca.org/
National
Institutes of Health, Osteoporosis and Related Bone Diseases
1232 22nd Street, NW
Washington, DC 20037-1292
202-223-0344
www.osteo.org/
National
Osteoporosis Foundation
P.O.
Box 96616
Washington, DC 20077-7456
www.nof.org/
U.S.
Food and Drug Administration
www.fda.gov/
See
also ...
The
USDA Food Guide Pyramid: Your guide to daily food choices
The
Better Body: Eating for Health
Adequate
Folic Acid BEFORE Pregnancy Lowers Chances of Some Birth Defects
TIPS
For a Healthy Diet
|
