Calcium supplements

Calcium is a corner stone of bone health.

Calcium supplements to prevent Osteoporosis

Osteoporosis in old age leads to broken bones and serious disability.

To combat this our children need to increase their peak bone mass.
This can be done by making sure that our children have enough calcium and exercise. Both are essential.

The amount of calcium recommended is 1000mg a day to give a maximal effect. This amount of calcium is needed from the age of 6 or 7 years and given for 4 or 5 years duration.

Calcium supplementation given before puberty is the most effective.

As well as improving peak bone mass, it can also increase standing height, bone length and bone size.

A useful source of calcium is that found in milk, calcium phosphate.

BUT if they won’t or can’t take dairy products, then other sources are needed:

Soy milk or Rice milk (fortified with calcium) or Supplements.

My recommendation:-Ensure that your child is getting about 1000 mg of Calcium each day through drinks, foods or supplements, over the school years. Lots of walking, and running and jumping is also essential. Be active.

The amount of calcium in food

Dairy	amount	mg
Milk (low fat, skim)	1 cup (250 ml)	300
Cheddar cheese	1.5 oz	300
Yoghurt (non-fat)	1 cup (8oz)	450

Grains
Oatmeal	1 cup	330
Tofu	1/2 cup	260
Soybeans	1 cup	175
Barley	100 g (cooked)	10
Bread (wheat)	1 slice	35
Brown rice (cooked)	100 g	10
Wheat	100 g	30
Quinoa	100g (cooked)	20

Green vegetables
Bok choy	1 cup	250
Broccoli	1 cup	180
Spinach	1/2 cup	150
Peas
Brussels sprouts	1 cup	56
Butternut squash	1 cup	84
Chick peas	1 cup	80

Fruit
Figs (dried)	10, medium	270
Dates (dried)	10, medium	27
Orange	1, medium	60
Raisins	1/2 cup	35

Beans / lentils / peas
Green beans	1 cup	60
Kidney beans	1 cup	115
Baked beans	1 cup (200g, 8oz)	100
Chick peas	1 cup (200g, 8oz)	90
Lentils	1 cup	37
Peanuts	1 oz	20

Nuts
Almonds	1 oz (20 whole nuts)	75
Brazil	1 oz (6 whole nuts)	45
Cashew	1 oz (20 nuts)	15
Hazel nuts	1 oz (20 kernels)	35

Fish / meat / eggs
Salmon	canned, 3oz	90
Sardines	canned, 3oz	325
Meat	1 portion 100 g	20
Eggs	1, medium	60