Important+Considerations+of+Dietary+Calcium

For this Chapter 7 discussion area, you are to locate various sources of dietary calcium and indicate the amount of calcium in various foods. You also need to discuss considerations/effects of dietary calcium consumption (too much or too little consumption).


 * Table 1: Adequate Intakes (AIs) for Calcium [****1****]**
 * ~ Age ||~ Male ||~ Female ||~ Pregnant ||~ Lactating ||
 * Birth to 6 months || 210 mg || 210 mg ||  ||   ||
 * 7-12 months || 270 mg || 270 mg ||  ||   ||
 * 1-3 years || 500 mg || 500 mg ||  ||   ||
 * 4-8 years || 800 mg || 800 mg ||  ||   ||
 * 9-13 years || 1,300 mg || 1,300 mg ||  ||   ||
 * 14-18 years || 1,300 mg || 1,300 mg || 1,300 mg || 1,300 mg ||
 * 19-50 years || 1,000 mg || 1,000 mg || 1,000 mg || 1,000 mg ||
 * 50+ years || 1,200 mg || 1,200 mg ||  ||   ||

Adequate consumption of calcium in young children and adolescence is very important for bone health and prevention of osteoporosis. Calcium consumption can also effect blood pressure and hypertension. Studies also show that calcium can reduce the risk of colon and rectal cancer. However, some studies have linked calcium intake to prostate cancer and kidney stones. Calcium supplements can have negative reactions with certain medications and you must also keep your calcium intake at healthy levels as the following graph indicates.
 * Table 2: Selected Food Sources of Calcium [****4-6****]**
 * **Food** || **Milligrams (mg) per serving** || **Percent DV*** ||
 * Yogurt, plain, low fat, 8 ounces || 415 || 42 ||
 * Sardines, canned in oil, with bones, 3 ounces || 324 || 32 ||
 * Cheddar cheese, 1.5 ounces || 306 || 31 ||
 * Milk, nonfat, 8 ounces || 302 || 30 ||
 * Milk, reduced-fat (2% milk fat), 8 ounces || 297 || 30 ||
 * Milk, lactose-reduced, 8 ounces || 285-302 || 29-30 ||
 * Milk, whole (3.25% milk fat), 8 ounces || 291 || 29 ||
 * Milk, buttermilk, 8 ounces || 285 || 29 ||
 * Mozzarella, part skim, 1.5 ounces || 275 || 28 ||
 * Yogurt, fruit, low fat, 8 ounces || 245-384 || 25-38 ||
 * Orange juice, calcium-fortified, 6 ounces || 200-260 || 20-26 ||
 * Tofu, firm, made with calcium sulfate, ½ cup* || 204 || 20 ||
 * Salmon, pink, canned, solids with bone, 3 ounces || 181 || 18 ||
 * Pudding, chocolate, instant, made with 2% milk, ½ cup || 153 || 15 ||
 * Cottage cheese, 1% milk fat, 1 cup unpacked || 138 || 14 ||
 * Tofu, soft, made with calcium sulfate, ½ cup***** || 138 || 14 ||
 * Spinach, cooked, ½ cup || 120 || 12 ||
 * Ready-to-eat cereal, calcium-fortified, 1 cup || 100-1,000 || 10-100 ||
 * Instant breakfast drink, various flavors and brands, powder prepared with water, 8 ounces || 105-250 || 10-25 ||
 * Frozen yogurt, vanilla, soft serve, ½ cup || 103 || 10 ||
 * Turnip greens, boiled, ½ cup || 99 || 10 ||
 * Kale, cooked, 1 cup || 94 || 9 ||
 * Kale, raw, 1 cup || 90 || 9 ||
 * Ice cream, vanilla, ½ cup || 85 || 8.5 ||
 * Soy beverage, calcium-fortified, 8 ounces || 80-500 || 8-50 ||
 * Chinese cabbage, raw, 1 cup || 74 || 7 ||
 * Tortilla, corn, ready-to-bake/fry, 1 medium || 42 || 4 ||
 * Tortilla, flour, ready-to-bake/fry, one 6" diameter || 37 || 4 ||
 * Sour cream, reduced fat, cultured, 2 tablespoons || 32 || 3 ||
 * Bread, white, 1 ounce || 31 || 3 ||
 * Broccoli, raw, ½ cup || 21 || 2 ||
 * Bread, whole-wheat, 1 slice || 20 || 2 ||
 * Cheese, cream, regular, 1 tablespoon || 12 || 1 ||

Table 3: Tolerable Upper Intake Levels (ULs) for Calcium **1**]**
 * ~ Age ||~ Male ||~ Female ||~ Pregnant ||~ Lactating ||
 * Birth to 12 months || None established || None established ||  ||   ||
 * 1-13 years || 2,500 mg || 2,500 mg ||  ||   ||
 * 14-50 years || 2,500 mg || 2,500 mg || 2,500 mg || 2,500 mg ||
 * 51+ years || 2,500 mg || 2,500 mg ||  ||   ||

[] Stacie Amling