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CAP Talk  |  Operations  |  Safety  |  Topic: How much calcium do you need and what's the best source?
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Author Topic: How much calcium do you need and what's the best source?  (Read 362 times)
RNOfficer
Seasoned Member

Posts: 232

« on: September 14, 2016, 11:41:29 PM »

We all need calcium and Vitamin D for strong bones but how much do we need and where should we get it from?

Good guidelines:

    1,000 milligrams/day for those age 19 to 50
    1,200 milligrams/day for those age 50 or over
    1,000 milligrams/day for pregnant or lactating adult women

Most people immediately think of milk as the best source of calcium. Milk is a good source however too much may lead to health problems, especially ovarian and prostate cancer. In addition whole milk has saturated fat and all milk has Vitamin A, which at high levels can, paradoxically, weaken bones. This may be the reason that some studies show increased bone fractures in those elderly who drink lots of milk.

Calcium can also be obtained from dark leafy green vegetables and some types of legumes. A variety of calcium-fortified foods, such as orange juice and soy milk, are now on the market.

The body needs Vitamin D to process calcium. Almost all milk sold in the US is fortified with this Vitamin and the body produces it from sunlight on the skin.

Note that most people in the world become lactose intolerant after infanthood. For them, eating or drinking dairy products causes problems like cramping, bloating, gas, and diarrhea. These symptoms can range from mild to severe. Certain groups are much more likely to have lactose intolerance.For example, 90 percent of Asians, 70 percent of blacks and Native Americans, and 50 percent of Hispanics are lactose intolerant, compared to only about 15 percent of people of Northern European descent. This appear to be an evolutionary adaption.

In addition, people, including people of Northern European descent, can become less lactose tolerant as they age.

One alternative for those who are lactose intolerant but who still enjoy consuming dairy products is to take a pill containing enzymes that digest milk sugar along with the dairy product, or to consume milk that has the lactase enzyme added to it. Alternatively, calcium can be obtained from non-dairy products previous noted.

https://www.hsph.harvard.edu/nutritionsource/calcium-full-story/
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abdsp51
Salty & Seasoned Contributor

Posts: 2,315
Unit: Classified

« Reply #1 on: September 15, 2016, 12:10:24 AM »

There is a sub forum for all this you know and that's where you should be posting this stuff. 
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SarDragon
Global Moderator

Posts: 10,058
Unit: NAVAIRPAC

« Reply #2 on: September 15, 2016, 01:26:52 AM »

Post copied to the other topic.

When you reply to a topic, you can change the title in the subject line, like I did on the copied post.

This one's done.

I even stickied the other one, so it will always be at the top. This was determined to be the best compromise, so let's do it right.
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Dave Bowles
Maj, CAP
AT1, USN Retired
Mitchell Award (unnumbered)
C/WO, CAP, Ret
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CAP Talk  |  Operations  |  Safety  |  Topic: How much calcium do you need and what's the best source?
 


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