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Home › Articles › Eating For Two › Beyond the Skeleton

Beyond the Skeleton

Calcium Health for Your Whole Body

By Dr. Aneema Van Groenou

Pages:  1  2  3  4  

Your body absorbs calcium best in a well-balanced meal, where you are also getting other necessary vitamins and minerals. Studies have shown that calcium is absorbed in small doses, and eating stimulates the acids and digestive enzymes that help absorb calcium in the digestive system.

Calcium supplements are another way to meet your calcium needs, especially during pregnancy and while breastfeeding, though supplements should also be taken with meals to maximize absorption. If you are choosing a supplement, get one with calcium carbonate, calcium citrate or calcium lactate. Avoid supplements made from bone meal, which may contain lead. Many over-the-counter antacids (like Tums) are simply calcium carbonate. Look for prenatal vitamins with both calcium and 200 to 400 IU (international units) of vitamin D.

Keep in mind that your body needs vitamin D to help absorb that calcium. So getting enough sunshine (which helps your body activate vitamin D) and drinking vitamin D enriched milk is also essential for absorbing enough calcium.

Calcium is an important concern during pregnancy and while breastfeeding. But calcium should be a central part of your diet every day because of its long-term health benefits. Keep up the good habits you develop during pregnancy, when you are worrying about your growing fetus' bones. Getting enough calcium today, as part of a well-balanced diet and a regular exercise program, is the best move you can make to reduce the risks of osteoporosis, heart disease, high cholesterol and depression in the long run. Calcium is not just about the skeleton; it's about the big picture.

A Lifetime of Calcium Benefits

High Blood Pressure Prevention: High blood pressure, or hypertension, is a common problem in the United States. More than 50 million Americans suffer from this silent and dangerous disease. High blood pressure, when it is not well controlled, increases the risk of heart attacks, strokes, kidney disease and congestive heart failure.

Consuming enough calcium may also help prevent hypertension. A study conducted at the University of Southern California found that people who consumed more than 1,200 milligrams of calcium per day were 12 percent less likely to develop hypertension, compared to people who consumed 300 milligrams a day.

Cholesterol Control: Calcium may also be good for your heart because it can help reduce cholesterol. Studies have shown that a diet rich in calcium may reduce levels of total cholesterol and, specifically, cut LDL or "bad" cholesterol. The even better news is that the patients on this high-calcium diet also maintained their levels of HDL or "good" cholesterol.

PMS Relief: Premenstrual hormone surges can cause irritability, headaches, insomnia, bloating, muscle aches and depression. Premenstrual syndrome – (PMS), as this cluster of symptoms is called – is both hard to bear and hard to treat.

A small study out of the U.S. Department of Agriculture's Human Nutrition Center explored the effects of calcium on these pre-period complaints. Their results are encouraging. On a high-calcium diet, 70 percent of the women reported less pain, such as back pain and cramping. Eighty percent of the women on the calcium-rich diet reported having less water retention before their periods. Best of all, 90 percent of these women said they experienced less crying and less irritability.

Building Strong Bones During Pregnancy and Breastfeeding
  • Eat a well-balanced diet, including milk products, leafy greens and soy to get a healthy dose of calcium every day.
  • Choose calcium-rich supplements. Your prenatal multivitamins and supplements should supply essential iron, folate, calcium and vitamin D. Keep taking these supplements while breastfeeding too.
  • Do weight-bearing exercise. Exercises, like running, step aerobics, hiking, elliptical workouts and snowshoeing, in which you carry your own weight (unlike biking or swimming), help to build strong bones too. These activities also improve your posture and pay off during labor with less complications and faster delivery.
  • Start early. The sooner – well before pregnancy – you include calcium-rich foods in your diet, the stronger your bones will be and the more calcium reserves you'll be able to draw on to support your fetus and newborn.

At the Top of the Shopping List
  • Yogurt
  • Sardines (canned, with bones)
  • Milk
  • Orange juice, calcium fortified
  • Farina
  • Collards
  • Salmon, pink
  • Tofu (processed with calcium)
  • Parmesan cheese
  • Turnip greens
  • Kale
  • Broccoli


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