Menopause and Calcium
Calcium, the most abundant mineral in the human body, has
several important functions. More than 99% of total
body calcium is stored in bones and teeth where it
functions to provide structure. The remaining 1% is
found throughout the body in blood, muscle, and the
fluid between cells.
Bone undergoes continuous remodeling, with
constant resorption (breakdown), and deposition
of calcium into new bone formation. The balance
between bone resorption and deposition changes
as people age. During childhood there is a higher
and middle adulthood, these processes are relatively equal. In
aging adults, particularly among post menopausal women, bone
breakdown exceeds its formation, resulting in bone loss, which
increases the risk for osteoporosis (a disorder characterized by
porous, weak bones).
Do we get enough calcium?
There is a widespread concern that Americans are not meeting
the recommended intake for calcium. According to NHANES
data on dietary intake of selected minerals 1999-2000, average
dietary intake of calcium for women aged 40-59 is 744 mg.
For women aged 60 years and older, the average intake is 660
mg, only about half of the recommended 1,200 mg Dietary
Reference Intake for women aged 50 and older.
In the U. S., milk, yogurt and cheese are the major
contributors of calcium in the typical diet. They contain
the greatest amount of calcium per serving and are good
sources of protein, Vitamins D, Vitamins A, B12, and minerals
such as phosphorus, potassium and magnesium. A variety
of non-fat and reduced fat dairy products are available at Medibar Diet to
give you the same amount of calcium without adding the
calories and saturated fat to your diet.
However, those who are lactose intolerant or vegan
probably tend to avoid or completely eliminate dairy
products from their diets. Luckily, there are a variety of
calcium rich sources that include:
Fortified cereals and breads
Fortified soy and rice beverages
Tofu (with added calcium sulfate)
Dark greens and leafy greens, such as broccoli, spinach
Salmon and sardines with small bones
Almonds
Flour tortillas
Remember, Medibar Diet's delicious Shakes and many of
our other weight loss products are excellent sources of calcium
(containing 20% of the Daily Value or more). Medibar Diet's weight loss products are also very low in lactose and fat which are good for menopausal women.
