It's an ally in the fight against osteoporosis and, according to the Osteoporosis Society of Canada, women between the ages of 19 and 49 should get 1,000 mg of it each day. Calcium, we're told, helps build strong, healthy bones but sometimes we just don't get enough of it.
Changing your diet offers several ways to increase your calcium intake, according to Dr. Nelson Ferreira, a Toronto-based general practitioner who operates a nutritional lifestyle clinic. "Besides dairy, almonds are a good source of calcium, as are sardines, tofu, and salmon," he says. Leafy greens, such as spinach, broccoli, bok choy, and kale are also good sources.
What are the consequences of calcium deficiency?
Not getting enough calcium can lead to osteopenia, a weakening of the bones, which leads to osteoporosis. Ferreira notes that women who have osteoporosis have an increased risk of hip and back fractures. "Calcium deficiencies may also be linked to hypertension, heart disease and stroke."
For those whose diets lack sufficient calcium, getting the daily amount can be as simple as taking a pill, according to Leslie Beck, a registered dietitian and author of Leslie Beck's 10 Steps To Healthy Eating (Viking Canada, 2002).
Build strong bones from the start
The majority of bone density is achieved between the ages of 8 and 16, says Beck. Then, we reach peak bone mass at about 20, according to the Osteoporosis Society of Canada, and bone density is reduced over the years. But even if you didn't get enough calcium in your youth, that's no reason to scrimp on it today. "Calcium helps slow down density loss," says Beck, "so it's never too late to start taking calcium supplements."
But don't head out to the nearest pharmacy or health food store just yet. There's much to consider before choosing a calcium supplement.
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