Best way to get calcium? - Diet & Nutrition Message Board

MariaBB · 11-21-2008, 12:00 PM

What's the best way to get adequate calcium? A supplement or some other way?

JohnR41 · 11-25-2008, 10:44 AM

Quote:

Originally Posted by MariaBB

What's the best way to get adequate calcium? A supplement or some other way?

Of course it always depends on individual circumstances. There may be a situation where a person needs to take a supplement but that's a last resort,
in my opinion. And dairy products may not be the best way to get calcium either. Population studies have shown that high dairy consumption does not translate to good bone health for the average person. That's because animal protein causes the body to excrete calcium in the urin. So you gain a lot but you lose a lot too.

So what's left? You can get adequate calcium from plant sources like leafy greens, broccoli etc.. And there is a mechanism in the body, assuming it still works, that will regulate calcium. So, if you get too little, your body will conserve calcium and vice versa. The problem with taking massive supplements is that the body's automatic mechanism can be thrown off and could stop working after a long time of taking supplements.

auntjudyg · 11-26-2008, 08:41 AM

IMHO, it is almost always best to get nutrients from food than supplements. I agree with the previous poster that dairy products may not be the best source (especially low fat) despite all the advertising. Greens and other vegetables are a prime source of calcium in many culture where there is also a low incidence to osteoporosis.

JohnR41 · 11-26-2008, 09:41 AM

Quote:

Originally Posted by MariaBB

What's the best way to get adequate calcium? A supplement or some other way?

Here's some additional information that may be helpful, MariaBB. The following is a list of vegetables and nuts that contain good amounts of calcium. These are some of the better ones that stand out:

1) Collard greens................1 cup..........350

2) Bok choy (cooked)..........1 cup..........230

3) Turnip greens.................1 cup..........230

4) Okra (cooked)................1 cup...........220

5) Kale (cooked).................1 cup...........180

6) Broccoli (cooked).............1 cup..........160

7) Mustard greens................1 cup..........160

8) Rutabaga (cooked)............1 cup.........100

9) Acorn squash....................1 cup.........90

10) Brussels sprouts...............1 cup.........55

NUTS:

1) Almonds

2) Hazelnuts

3) Brazil nuts

4) Walnuts

5) Peanuts

auntjudyg · 11-28-2008, 08:30 AM

And sesame seeds