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About Calcium and Vitamin D Ruth E Human Sciences Extension and Outreach Human Sciences Extension and Outreach Publications 8-2011 Questions and Answers: About Calcium and Vitamin D Ruth E. Litchfield Iowa State University, [email protected] Matthew Rowling Follow this and additional works at: http://lib.dr.iastate.edu/extension_families_pubs Part of the Food Science Commons, and the Human and Clinical Nutrition Commons Recommended Citation Litchfield, Ruth E. and Rowling, Matthew, "Questions and Answers: About Calcium and Vitamin D" (2011). Human Sciences Extension and Outreach Publications. 11. http://lib.dr.iastate.edu/extension_families_pubs/11 Iowa State University Extension and Outreach publications in the Iowa State University Digital Repository are made available for historical purposes only. Users are hereby notified that the content may be inaccurate, out of date, incomplete and/or may not meet the needs and requirements of the user. Users should make their own assessment of the information and whether it is suitable for their intended purpose. For current publications and information from Iowa State University Extension and Outreach, please visit http://www.extension.iastate.edu. QUESTIONS&ANSWERS about CALCIUMandVITAMIN D Prepared by Ruth Litchfield, Ph.D., RD, LD, extension nutritionist, and Matthew Rowling, Ph.D., assistant professor, from materials originally prepared by Marsha Bonne, M.S., R.D., extension nutrition graduate assistant; Lee Alekel, Ph.D., R.D., extension nutritionist; and Elisabeth Schafer, Ph.D., extension nutritionist. UNDERSTANDING THE ROLE OF CALCIUM What is calcium and what does it do? Calcium is a mineral. Most people are familiar with its function in building and maintaining bone, which helps prevent osteoporosis. But it’s also important in forming teeth, regulating heart activity and muscle contractions, and helping blood to clot. Research also has shown that calcium may protect against high blood pressure (particularly during pregnancy), colon cancer, and kidney stones. Are you meeting your daily calcium goal? Recommendations for calcium are provided by the Dietary Reference Intakes (DRIs) developed by the Institute of Medicine (IOM) of the National Academy of Sciences. For calcium, the Recommended Dietary Allowance (RDA) is the amount determined to meet the needs of approximately 98 percent of the population. A recent IOM report suggests that most people receive enough calcium (with the exception of 9 to 18 year old girls). Other reports suggest many do not get enough calcium including girls 9 to 18 years old, women 50 years and older, vegetarians avoiding dairy foods, individuals with lactose intolerance, individuals with eating disorders, and women who exercise so much they stop having a monthly period (amenorrhea). RECOMMENDED CALCIUM INTAKE RECOMMENDED To meet the demands of rapid growth, DAILY ALLOWANCE UPPER LIMIT recommendations for 9- and 10-year-olds are LIFESTAGE GROUP (mg/day) (mg/day) as high as those for teenagers. 0 to 6 months 200* 1000 7 to 12 months 260* 1500 1 to 3 years 700 2500 Since the ability to absorb calcium decreases 4 to 8 years 1000 2500 with age, adults over age 50 need more calcium. The decline in calcium absorption is more likely 9 to 18 years 1300 3000 in women than men and may be related to 19 to 50 years 1000 2500 estrogen deficiency. 51 to 70 year old male 1000 2000 51 to 70 year old female 1200 2000 71+ years 1200 2000 PREGNANT/LACTATING 14 to 18 years 1300 3000 Research suggests that pregnant and lactating 19 to 50 years 1000 2500 women have an enhanced ability to absorb *For infants birth to 12 months recommendation is an AI calcium; therefore, recommendations are not (Adequate Intake) different than for non-pregnant women. The Upper Limit (UL) for calcium also is determined by the IOM. Too much calcium can cause constipation, decrease absorption of iron and zinc, and increase the risk of kidney stones for some individuals. Most people would find it challenging to consume the UL of calcium through food alone; it would take 7 to 10 cups of milk for most. Excessive calcium intake is more likely the result of calcium supplementation (see pg 10 for more information on supplementation). 3 WHERE IS CALCIUM? Dairy products Milk-based products, including yogurt and cheese, are naturally high in calcium and are the most common sources of calcium for most people. Fat is necessary for growth. According to MyPlate and the Dietary Guidelines for Americans, Low-fat dairy products individuals aged two and older should consume two to three cups are not appropriate for of dairy products per day. One cup is equal to: children under age two. • 1 cup (8 fluid ounces) milk • 8 ounces yogurt • 1.5 ounces natural cheese (examples: cheddar, mozzarella) • 2 ounces processed cheese (example: American) Lower fat dairy products—such as fat-free and low-fat milk and low-fat yogurt and cheese—contain as much calcium as (and sometimes more than) higher fat dairy products. LACTOSE INTOLERANCE About 25 percent of all adults in the United States have a limited ability to digest the sugar in milk (lactose). If an individual lacks the enzyme to digest lactose, consuming dairy products can result in bloating, cramping, gas, and diarrhea. However, lactose intolerant individuals often can drink small amounts of milk (such as ½ cup) with meals or at various times throughout the day. Some stores carry enzyme products (e.g., Lactaid®) that can be added directly to milk or can be taken orally to “digest” some of the lactose when dairy products are consumed. In addition, many calcium-rich foods are naturally low in lactose; for example, aged cheeses, yogurts with live cultures, lactose-reduced milk (e.g., Lactaid®), and calcium-fortified soy beverages. 4 Plant-based products When using vegetables to meet calcium needs, be prepared to eat more. It generally takes a greater quantity of vegetables than dairy products to get a similar amount of calcium. In addition, the “absorbability” of calcium from non-dairy products tends to be less than that of dairy products. For example, 25 to 35 percent of the calcium in a cup of milk is absorbed but only about 5 percent of the calcium in spinach is absorbed. On the other hand, more than 50 percent of the calcium in kale is absorbed because it contains only a small amount of oxalic acid, a compound known to decrease calcium absorption (see page 7 for more information about calcium absorption). Cups of cooked vegetables and legumes needed to provide calcium equivalent to 1 cup of milk: RECOMMENDED CALCIUM INTAKE Spinach 1 ¼ cups Soybeans 2 cups Chinese cabbage (pak-choi) 2 cups Navy beans 2½ cups Kale 3 cups Garbanzo beans 4 cups Pinto beans 4 cups Black beans 6 cups Kidney beans 6 cups Peas 10 cups Lima beans 10 cups Broccoli 10 cups Calcium-fortified products The increased variety of calcium-fortified foods (for example, fruit juices, fruit drinks, tofu, and cereals) makes it easier to meet calcium needs without taking supplements. For example, one cup of calcium-fortified orange juice supplies as much calcium as one cup of milk. Some breads and cereals are calcium-fortified, and even those that aren’t fortified can contribute significantly to calcium intake because they are consumed so frequently. Calcium and the Nutrition Facts Panel Calcium is one of the mandatory nutrients required on the Nutrition Facts Panel. The amount of calcium is identified as a percent of the DV (Daily Value). DVs reflect the RDA (established by the IOM), or DRV (established by the FDA when an RDA does not exist), based on a 2000-calorie diet. For calcium, the DV is 1000 mg. The percent DV helps determine if a serving of food is high or low in a nutrient; less than 5 percent is considered low while 20 percent or higher is considered high. 5 SELECTED FOOD SOURCES OF CALCIUM CALCIUM FOOD (mg) % DV* Yogurt, plain, low fat, 8 oz 415 42% Yogurt, fruit, low fat, 8 oz 245-384 25-38% Sardines, canned in oil, with bones, 3 oz 324 32% Cheddar cheese, 1½ oz shredded 306 31% Milk, non-fat, 8 fl oz 302 30% Milk, reduced fat (2% milk fat), no solids, 8 fl oz 297 30% Milk, whole (3.25% milk fat), 8 fl oz 291 29% Milk, buttermilk, 8 fl oz 285 29% Milk, lactose reduced, 8 fl oz** 285-302 29-30% Mozzarella, part skim 1½ oz. 275 28% Tofu, firm, made w/calcium sulfate, ½ cup*** 204 20% Orange juice, calcium fortified, 6 fl oz 200-260 20-26% Salmon, pink, canned, solids with bone, 3 oz 181 18% Pudding, chocolate, instant, made w/ 2% milk, ½ cup 153 15% Cottage cheese, 1% milk fat, 1 cup unpacked 138 14% Tofu, soft, made w/calcium sulfate, ½ cup*** 138 14% Spinach, cooked, ½ cup 120 12% Instant breakfast drink, various flavors and brands, powder 105-250 0-25% prepared with water, 8 fl oz Frozen yogurt, vanilla, soft serve, ½ cup 103 10% Ready to eat cereal, calcium fortified, 1 cup 100-1000 10-100% 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 fl oz 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 Tbsp 32 3% Bread, white, 1 oz 31 3% Broccoli, raw, ½ cup 21 2% Bread, whole wheat, 1 slice 20 2% Cheese, cream, regular, 1 Tbsp 12 1% * DV on Nutrition Facts Panel are based on 1000 mg. **Content varies slightly according to fat content; average =300 mg calcium *** Calcium values are only for tofu processed with a calcium salt.
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