Resources for Calcium Health
Is Calcium a Bust for Bones
This article on WebMD discusses the benefits of Vitamin D and calcium supplements and notes that women won't get the full benefits of the Vitamin D and calcium nutrition without taking Vitamin D and calcium supplements regularly. The article discusses a study published in The New England Journal of Medicine. The study reported that women who took Vitamin D and calcium supplements twice daily were 29 percent less likely to fracture their hips than those who took placebos. This proves that the benefit of calcium supplements and Vitamin D are very useful for maintaining strong bone health.
Calcium and Vitamin D Information on NIAMS.NIH.gov
This publication by the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) contains information about calcium and vitamin D. This includes the recommended calcium intakes (in milligrams) according to age, and a list of selected calcium-rich foods. For calcium supplements, they are better absorbed when taken in small doses (500 mg or less) several times throughout the day. For many individuals, calcium supplements are better absorbed when taken with food. However, the NIAMS warns that excessive amounts of calcium can potentially increase calcium excretion through the kidneys. The article also reminds everyone about the other techniques of preventing and treating osteoporosis.
Calcium in Diet from MedlinePlus
Calcium is critical not just for building strong bones and teeth but also for blood clotting, the transmission of nerve signals, the release of hormones, and muscle contraction and relaxation. This resource from MedlinePlus lists food sources that are rich in calcium and how one can get adequate calcium from diet. It also discusses calcium supplements such as calcium citrate and calcium carbonate. The resource also mentions the effects of having too much or too little calcium in the body. One can also find the calcium recommended dietary allowance or RDA and the adequate index or AI for different age groups.
Top 10 Calcium Rich Foods
Calcium offers a myriad of health benefits, from building strong bones and teeth to regulating blood pressure and maintaining a normal heartbeat. This article lists its top recommendations for calcium-rich foods. The list includes dairy products such as milk, yogurt, and cheese. Aside from dairy, the list also includes canned sardines and salmon, as well as plant-based foods such as calcium-fortified soy or almond milk, soy nuts, tofu, vegetables such as collard greens, turnip greens, mustard greens, spinach, okra, and sesame seeds. Calcium-fortified orange juice also makes it to this list. The article also offers the recommended amount for each of the food sources.
Preventing Kidney Stones: Are Calcium Rich Foods and Calcium Supplements OK?
To prevent kidney stones, this site recommends increasing fluids, restricting sodium and reducing protein intake. It doesn't say anything about limiting calcium food sources or not taking calcium supplements. In fact, it also cites that it is a well-known fact that eating foods high in calcium can actually protect against many cases of calcium oxalate stones. This is good news because so many foods contain calcium nutrition and these foods with calcium are also staples in many peoples' diets.