Important+Considerations+of+Dietary+Calcium

For this Chapter 7 discussion area, you are to locate various sources of dietary calcium and indicate the amount of calcium in various foods. You also need to discuss considerations/effects of dietary calcium consumption (too much or too little consumption).

 
 * Taking in the right amount of calcium is good for your bones, reduces your chances of having osteoporosis, lowers your chances or colon or rectum cancer, and can decrease blood pressure. Symptoms of not acquiring enough calcium include tingling in the fingers, muscle cramps, lethargic, abnormal heart rhythms, and loss of appetite. Taking in too much calcium could put individuals at a greater risk for kidney stones, alters your kidneys abilities to properly absorb other minerals and can increase the risk of prostate cancer. **
 * Table 1: Adequate Intakes (AIs) for Calcium [ [|1] ] **
 * **Age ** || **Male ** || **Female ** || **Pregnant ** || **Lactating ** ||
 * Birth to 6 months || 210 mg || 210 mg  ||   ||   ||
 * 7-12 months || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">270 mg || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">270 mg  || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">  || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">  ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">1-3 years || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">500 mg || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">500 mg  || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">  || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">  ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">4-8 years || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">800 mg || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">800 mg  || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">  || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">  ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">9-13 years || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">1,300 mg || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">1,300 mg  || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">  || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">  ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">14-18 years || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">1,300 mg || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">1,300 mg  || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">1,300 mg  || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">1,300 mg  ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">19-50 years || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">1,000 mg || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">1,000 mg  || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">1,000 mg  || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">1,000 mg  ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">50+ years || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">1,200 mg || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">1,200 mg  || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">  || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">  ||
 * <span style="color: #333333; font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Table 2: Selected Food Sources of Calcium [ [|4-6] ] **<span style="color: #333333; font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">
 * **<span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Food **<span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;"> || **<span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Milligrams (mg) per serving **<span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;"> || **<span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Percent DV* **<span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;"> ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Yogurt, plain, low fat, 8 ounces || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">415 || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">42 ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Sardines, canned in oil, with bones, 3 ounces || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">324 || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">32 ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Cheddar cheese, 1.5 ounces || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">306 || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">31 ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Milk, nonfat, 8 ounces || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">302 || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">30 ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Milk, reduced-fat (2% milk fat), 8 ounces || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">297 || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">30 ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Milk, lactose-reduced, 8 ounces || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">285-302 || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">29-30 ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Milk, whole (3.25% milk fat), 8 ounces || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">291 || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">29 ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Milk, buttermilk, 8 ounces || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">285 || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">29 ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Mozzarella, part skim, 1.5 ounces || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">275 || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">28 ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Yogurt, fruit, low fat, 8 ounces || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">245-384 || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">25-38 ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Orange juice, calcium-fortified, 6 ounces || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">200-260 || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">20-26 ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Tofu, firm, made with calcium sulfate, ½ cup* || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">204 || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">20 ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Salmon, pink, canned, solids with bone, 3 ounces || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">181 || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">18 ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Pudding, chocolate, instant, made with 2% milk, ½ cup || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">153 || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">15 ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Cottage cheese, 1% milk fat, 1 cup unpacked || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">138 || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">14 ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Tofu, soft, made with calcium sulfate, ½ cup* || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">138 || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">14 ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Spinach, cooked, ½ cup || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">120 || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">12 ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Ready-to-eat cereal, calcium-fortified, 1 cup || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">100-1,000 || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">10-100 ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Instant breakfast drink, various flavors and brands, powder prepared with water, 8 ounces || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">105-250 || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">10-25 ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Frozen yogurt, vanilla, soft serve, ½ cup || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">103 || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">10 ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Turnip greens, boiled, ½ cup || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">99 || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">10 ||
 * <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">Kale, cooked, 1 cup || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">94 || <span style="font-family: 'Trebuchet MS','sans-serif'; font-size: 10pt;">9 ||

Melissa Carls source-http://dietary-supplements.info.nih.gov/factsheets/calcium.asp

Sources of Calcium
Most people think of dairy products when they think of the best sources of calcium. More specifically, they think of milk. One consideration consumers need to take into account when choosing sources of calcium is the fat content. 2% milk, for example, contains much more fat than skim milk, but has about the same amount of calcium. For people who choose to consume an excess amount of non low fat milk, they run the risk of consuming too much fat. There are many other foods that are excellent sources of calcium, as well. Women especially need to take careful consideration to make sure they receive enough calcium. As women become older they need more calcium, otherwise they run the risk of developing osteoporosis. In addition, women need extra calcium when they are pregnant or lactating because they lose a lot of calcium to the fetus/baby.

milk, yogurt, cheese broccoli, kale, spinach oranges tofu, peanuts, peas, black beans, baked beans salmon, sardines sesame seeds, blackstrap molasses, corn tortillas, almonds, brown sugar
 * Dairy Foods**
 * Leafy Green Vegetables**
 * Fruits**
 * Beans & Peas**
 * Fish**
 * Other**

Devoni Jorgensen Source - Huang, J. Calcium Requirements for Kids Growing Bones. Spine-Health. <http://www.spine-health.com/wellness/nutrition-diet-weight-loss/calcium-requirements-kids-growing-bones>

=Supplements= Calcium supplements are also available for people who have calcium deficiencies. These deficiencies can come from being lactose intolerant or by simply being a picky eater. Calcium supplements ensures a person receives proper amounts of calcium in their daily diets. A doctor should be consulted before using these supplements to ensure a person is receiving an adequate amount of calcium, because too much calcium can result in many negative side effects. A person must research the supplement they are taking, the most effective supplements are the ones that take 30 to 40 minutes to dissolve. The slow dissolving supplements ensure that the calcium is properly absorbed through the body's intestines. Matt Mullin