Calcium Deficiency:
Protecting Your Bones
With Healthy Snacks
Finding some alternative sources to prevent calcium deficiency from your healthy snacks or the daily meals has now become your new lifetime mission. But a deficiency can be caused by several disorders. Up to 99% of the body's calcium is found in your bones and your teeth. So, although there are several reasons for testing positive for calcium in your blood serum levels, two of the primary reasons you may still have a calcium deficiency are an eating disorder or low levels of Vitamin D in your system. Both of these can result from a milk allergy or being lactose intolerant. Results of a Calcium DeficiencyBrittle bone disorder, also known as Osteoporosis is a long slow process where your bones start turning soft and brittle. Up to your mid-thirties, your body stores the mineral calcium in your bones. After this age, your body starts using the "stored" calcium along with whatever you ingest each day. If little calcium is consumed, more gets pulled from your bones as "fuel" for your body. Eventually all of your stored calcium will be depleted if you do not consistently keep eating calcium-rich products. After depletion, the bones will start turning soft, porous and become very brittle. How Much Do We Need DailyThe USDA guidelines for adults and children range from about 1200 milligrams per day for adults to about 650 milligrams per day for young children. Obviously, to retain strong bones and teeth, since your body is not storing this vital mineral after your mid-thirties, more is needed each day as you get older.Common Sources Of A Calcium Rich DietDairy products is the number one source of all calcium-rich products. To the dairy allergic this can be a great obstacle. Alternate sources must be made available.Some other means of effectively adding calcium to your diet include: - canned salmon
- rhubarb
- dark green leafy vegetables
- almonds and brazil nuts
- dried beans, baked beans
- sesame seeds
- soy milk
Each of these, when added to your diet, will help raise the calcium levels in your blood. Dairy Intolerant?How to build strong bones if you are dairy intolerant:- eat 1-2 small servings of dairy products each day spread out over the entire day (if possible)
- eat plenty of leafy green vegetables (bok choy, collards plus spinach - eat spinach infrequently as it contains oxalic acid which when combined with calcium produces a compound which makes it difficult for the body to absorb its benefits)
- broccoli- very good source of Vitamin K which is needed for the body to absorb calcium
- minimum of 1000 units of Vitamin D needed each day, also for calcium absorption
- regular weight-bearing (walking or jogging) exercise program
- control your intake of Vitamin A (Retinol)- it weakens the bones with too high of concentrations - Energy bars, fortified milk and some breakfast cereals have extra added.
- encourage good habits in children to consume enough calcium-rich foods so their body goes into their adult years with adequate calcium stores in their bones
Summary of a Possible Life PlanHaving a diagnosis of a milk allergy or lactose intolerance, whether early in life or later in your adult years, does not automatically result in low levels of calcium during your later adult life. By eating sensibly each day and making sure you include plenty of calcium-rich foods, you can and will be able to enjoy your life far into your golden years without the fear of calcium deficiency.
Return to "Dairy Free Diet" from "Calcium Deficiency"
Home | About Us | Contact Us
*Disclaimer*
This site is not intended to replace the advice and supervision of your professional medical treatment plan. Although all of the information is true and accurate to the best of our knowledge, we still recommend you carefully check all food labels before consuming any food product. We can not assume any legal responsibility for any illness obtained while following the advice contained on this site.
|
