Nevada County Picayune and Gurdon Times Newspaper Archive

Living Well with the Carrie Connection

Calcium is a bone-friendly mineral. Without it we could not stand. Our bones contain huge amounts of calcium, which helps make them hard, strong and durable.

However, 25 million American women don't have durable bones. Rather, they suffer from osteoporosis, the disease that causes bones to become fragile and easily fractured. Osteoporosis cannot be cured, only prevented. The good news is that by eating a diet rich in calcium every day and by starting early in life there won't be a problem.

Dairy products contribute 75 percent of the calcium in the diet. For many, prevention starts with a couple of glasses of milk each day. If trimming the fat is high on your list then there are fat-free and reduced-fat dairy products. Food like 1 percent milk, skim milk and low-fat or fat-free yogurt offer plenty of calcium without a lot of fat.

Some vegetables, such as broccoli, collards, kale and mustard greens, are good sources of calcium as well. You can also get calcium from canned salmon and sardines (you have to eat the soft bones), shellfish, almonds, calcium-set tofu, and dried beans. Also many products in the grocery have been enhanced by adding calcium to them like orange juice, breakfast cereals and frozen waffles.

A person who cannot drink milk because of severe lactose intolerance or allergies may need to take a calcium supplement. Do your homework, because not all calcium supplements are created equal. Check with your doctor for choices and amounts that you need.

Hands down, food is still the best way to get calcium. Studies have shown that when you get calcium from milk the overall quality of your diet is better.

For more information on healthy food choices contact the Nevada County Extension office.