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