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 Calcium
I
know calcium is good for me, but how much do I need?
How
much calcium your body needs varies according to age. You need the
most calcium between 9 and 18 years of age.
The American Academy of Pediatrics recommends the following daily
intake of calcium:
| Age |
Calcium
Need (mg per day) |
Servings
of Milk to Meet Need |
| 4–8
years |
800 |
3 servings |
| 9–18
years |
1,300 |
4 servings |
| 9–50
years |
1,000 |
3–4
servings |
How to get
calcium
The best way to
get the calcium that you need is by eating and drinking foods that
naturally contain calcium. Many foods contain calcium.
Low-fat milk and other dairy products are very good sources of calcium.
They naturally offer the most calcium per serving. For example, 1 cup
of milk has about the same amount of calcium as 4 cups of broccoli.
Many foods contain
some calcium, but the best sources include the following:
- Low-fat milk,
yogurt, and other milk products are generally super sources of calcium.
- Flavored milks,
such as chocolate or strawberry, have as much calcium as plain milk
but may have more calories.
- Dark-green,
leafy vegetables such as kale and turnip greens are low in calories
and high in calcium. However, spinach is not a good source of calcium.
-
Broccoli, tofu, chickpeas, lentils, split peas, and canned salmon
and sardines (and other fish with bones) also are good sources of
calcium.
-
Calcium-fortified
juices and cereals can help boost the calcium in your diet, but
limit yourself to 8 to 12 ounces (1½ cups) of juice a day.
What decreases
calcium
The following
can hurt your bone health:
-
Drinking a lot of soda (pop or soft drinks)—Studies
show that this may make you more prone to bone fractures. This may
be because sodas often take the place of milk or other calcium-rich
drinks. Cola-type sodas also contain phosphorus, which may interfere
with how your body handles calcium.
-
Certain diets—Some diets may not provide enough calcium,
such as a vegetarian diet that excludes dairy products. Before you
start any diet, check with your pediatrician to make sure it includes
enough calcium.
- Caffeine,
alcohol, and tobacco—All of these can cause you to lose calcium
from your bones.
- Certain medicines
and diseases—Some medicines and kidney and intestinal diseases
can cause you to lose calcium from your bones. Ask your pediatrician
if any of the medicines you are taking affect your bones and what
you can do to protect them.
There are many
ways to get more calcium, such as
-
Choose
low-fat milk instead of soda at restaurants or school cafeterias.
-
Boost the calcium in salads with beans (such as garbanzo or kidney),
cheese, broccoli, almonds, or tofu.
-
Choose
yogurt as a light meal or snack.
- Create special
drinks with low-fat milk. Add flavorings. Make shakes or smoothies
with low-fat dairy products.
- Use low-fat
yogurt on its own or with fresh fruit. Add it to shakes, salad dressings,
dips, and sauces or use it to top pancakes or waffles.
- Try calcium-rich
foods that may be new to you and your family.
- Try calcium-fortified
juice and calcium-fortified waffles or cereal for breakfast.
When possible,
choose sources of calcium that are low in fat or have no fat at all.
(Removing fat from a food does not take away calcium.)
Or make trade-offs
in your food choices. For example, if you go for a thick, chocolate
milk shake, skip the French fries.
Published online:
2/09
Source: Calcium and You: Facts for Teens (Copyright ©
2006 American Academy of Pediatrics, updated 11/08)
Healthcare professionals
may order
this publication in multi-copy packs.
Parents can find more information on this topic in Caring for Your
Teenager. To order a copy of this book visit the AAP
Bookstore.
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The information
contained in this publication should not be used as a substitute for
the medical care and advice of your pediatrician. There may be variations
in treatment that your pediatrician may recommend based on individual
facts and circumstances.
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