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Frequently Asked Calcium Questions:
Dairy is the most important source of calcium in the diets of most people. Very few other foods provide such a concentrated source of calcium that is as readily available for your body to absorb and use as milk and milk products.
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Question: Why is calcium important in the diet? |
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Answer: Calcium is an important mineral and has to be included into the diet due to the various important functions it performs in the body. It also plays an important role in health where it may help reducing the risk of developing life-threatening diseases such as osteoporosis and high blood pressure. Important functions of calcium in the body include the following:
- Calcium is required to help build and maintain strong bones and teeth in both children and adults. 99% of the body’s calcium is located in the bones and teeth while the remaining 1% is found in blood, cells and body fluids.
- It plays an important role in muscle contraction and relaxation and helps maintain normal heartbeat.
- It helps to regulate blood clotting which is essential for wound healing.
- Calcium is invaluable for proper functioning of the nervous system by aiding in the transmission of nerve impulses.
- Calcium stimulates some hormone secretions and is involved in the activation of some enzyme reactions.
- Calcium helps regulate blood pressure.
- Calcium is also involved in immune defences.
Besides the above mentioned functions, it may play an important role in health. While no single nutrient alone can prevent osteoporosis, and although osteoporosis is a multi-factorial disease where many factors may influence bone health, adequate calcium consumption throughout life can play a critical role in reducing the risk of developing osteoporosis.
According to scientific studies, calcium may be beneficial in reducing the risk of high blood pressure in some individuals, especially if it is derived from dietary sources such as milk and milk products. High blood pressure increases a person's risk of developing coronary heart disease. Some findings indicate that calcium may offer protection from colon cancer in certain individuals. However, further studies are still needed to substantiate this potentially beneficial role of calcium in the prevention of colorectal cancer.
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Question: I heard dairy foods, such as milk, cheese and yogurt weren't really a good source of calcium because they're also high in protein, which make them bad for bone. |
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Answer. Not true at all. Protein is important for bone health just like calcium, vitamin D and other nutrients. Too much protein is only a problem for people with very low calcium intakes. The balance of calcium and protein in dairy foods is just right for building strong bones.
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Question: What does calcium bioavailability mean? |
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Answer: Bioavailability refers to the amount of calcium that is available you’re your body to absorb and use. Some plant sources of calcium may contain substances such as phytate, oxalate, and fibre, which reduce the bioavailability of calcium. Very few other foods provide such a concentrated source of calcium that is as readily available for absorption and utilisation as milk and milk products.
From the experts….
Moms have given us the following tips to help ensure kids get the calcium they need for strong and healthy bones.
- Rise and Shine. Start the day off right by serving yogurt with breakfast and let your child add his or her favourite berries.
- Make milk a family affair. Set an example for your children by drinking milk yourself. Replace a litre of soda with a jug of nutrient-rich low fat milk on the dinner table.
- Have a cheese fondue. Kids love finger foods and fondue is the perfect way to give them nutrient-rich foods in bite-size pieces. Melt your child’s favourite cheese and serve with breads, fruits and vegetables for dipping.
- It’s cool to refuel. Stock your fridge with single-serve containers of flavoured milk to grab on the go.
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Question: Is there a difference in the calcium content of full cream milk and skimmed milk? |
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Answer: There is a slight difference in the calcium content. Skimmed milk contains slightly more calcium than full cream milk. After the removal of the fat or cream part of the milk, some of the nutrients such as calcium get slightly more “concentrated” and therefore there might be slightly more calcium in skimmed milk than in full cream milk.
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Question: How much calcium is there in cheese according to milk? |
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Answer: One serving of milk or yoghurt equals approximately 250 ml (one glass) which contains approximately 300 mg of calcium. Approximately 20 g of very hard cheeses such as parmesan cheese; 45 g of the hard type of cheeses such as Cheddar, Emmental, Edam and Gouda; and 60 g of the softer hard cheeses such as Feta and Mozzarella contains approximately the same amount of calcium than a glass of milk (250 ml).
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Question: Could the calcium in milk cause kidney stones? |
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Answer: A greater intake of dairy products, the major source of calcium, has in scientific studies been associated with a decreased risk of kidney stones in healthy individuals. People with a history of kidney stones or with absorptive hypercalciuria (where calcium is absorbed at an abnormally high rate) should however rather reduce their calcium intake and consult a physician with regard to calcium intake.
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Question: How much calcium per day is recommended and how many portions of dairy does that include? |
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Answer: The USA Food and Nutrition Board of the Institute of Medicine (IOM) of the US National Academy of Sciences (NAS) released new calcium recommendations. These new recommendations are called the Dietary Reference Intakes (DRIs) and were designed to optimise health and minimise risk of major chronic diseases. They recommend as follow: Children 1-3: 500 mg/day ( 2 dairy portions) Children 4-8: 800 mg/day ( 3 dairy portions) Pre-adolescents and adolescents (9 – 18): 1300 mg/day ( 4 dairy portions) Adults 19 –50 1000 mg/day ( 3 dairy portions) Adults 51+ 1200 mg/day ( 4 dairy portions) For pregnant and lactating women the values are the same as for other women of comparable age. |
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