Protect Your Bones with Calcium-Rich Foods

Twenty years ago, at the age of 94, my grandmother fell in her apartment and fractured her hip. She had surgery, never regained her mobility and died a few weeks later from complications. Watching this once active, robust woman deteriorate so rapidly was heartbreaking.  Little did I know at the time, that according to a report published by the Institute of Optimum Nutrition, in Britain, every three minutes someone suffers from a fracture as a result of osteoporosis.

Though National Osteoporosis Awareness and Prevention Month has passed, the need to stay cognizant of its causes, and ramifications, still remains critical. In his 2004 report, the US Surgeon General Dr. Richard Carmona, predicted that by 2020, half of all American citizens older than 50 will be at risk for fractures from osteoporosis and low bone mass creating a serious public health crisis, driving up healthcare costs and human suffering.

Background

Osteoporosis occurs primarily in postmenopausal women due to estrogen loss--when bone breakdown exceeds formation—but, osteoporosis, low bone mass and fractures are not just a problem of the aged.

According to a report published in 2003 in the Journal of the American Medical Association, fracture incidence among younger people increased 32 percent among boys and 56 percent among girls compared to their parents’ generation. This is likely due to several modern day practices of the young:

1.    Higher intake of juice and soda, with a decrease in milk and dairy food consumption

2.    Decrease in physical activity

3.    Increase in incidence of overweight and obesity  

4.    High rate of smoking and alcohol consumption

The fact remains that people who don’t get proper nutrition, don’t exercise and don’t get 15 minutes a day of sun exposure (for vitamin D) are at risk too. This includes men and women with eating disorders, people who engage in frequent and excessive exercise, individuals with lactose intolerance, vegetarians, and children who need to take steroids for chronic illness such as asthma.  There is no cure for this disease. Prevention is key, and that needs to start with the young, before puberty sets in.

What You Need To Know

Ninety-nine percent of your body's calcium is stored in your bones and teeth. Bones are constantly under construction (remodeling), building up and breaking down bone tissue to make new bone. Cells known as osteoclasts are responsible for breaking down bone tissue and releasing minerals to the blood while osteoblasts use the calcium and nutrients in the foods you eat to build new bone.

Since bone loss can occur long before symptoms of the disease appear, the time to deposit calcium in your bone bank for maximum peak bone mass is during childhood and adolescence (9-18 years old).  Around age 30 there is a period of leveling off with a decrease in bone growth as we age.

Prevention

The amount of calcium we need to consume is age dependent, with the highest amount needed during the teenage years (1300 mg). But what most people don’t realize is that as important as calcium is, it cannot do the job alone. Our bones also need magnesium, potassium and vitamins C, D and K. Ingesting an adequate amount of protein (for optimum absorption of the calcium) is also key, along with daily exercise. This includes weight-bearing activity—running, walking, climbing, biking, and related sports.

What you can do

In the supermarket, stock up on: Yogurt (Greek yogurt is highest in calcium), cheese, milk, canned fish with bones, fortified cereals such as Total,  fortified beverages such as orange juice and soy milk, rhubarb and dark leafy greens (collard, kale and chard). For the lactose intolerant--look for lactose free milk, cheese, ice cream and yogurt and almond milk in the dairy section.

 has a large variety of specialty items that will make your bones happy. Almond Breeze milk has a surprising 450 mg of calcium of vitamin D. You’ll also find a choice of tofu processed with calcium salts with 300 milligrams of calcium (as much as a cup of milk). Peruse the assorted yogurts, Veggie Cheese slices (lactose free with vitamin D too), and a stunning array of vegetables with deeply colored greens. At the salad bar, check out the selection of beans, chickpeas, spinach with corn and beans, and hummus dip.

For a calcium-dense meal at , consider chowing down on fresh chickpea with peppers salad, assorted cans of beans, frozen Stouffer’s Macaroni and Cheese, Jose ole Quesadillas, and yogurt drinks.

 has some tasty calcium-rich fare too. Go for the fresh spinach quiche. Each slice has a quarter of the Daily Value for calcium (250 mg calcium per slice, plus vitamin A, C, fiber and protein). Yes, it is high in fat (but not trans), so balance it out with lean protein and high fiber foods the rest of the day.

For a quick bite, order a slice of  cheese pizza—the one loaded with spinach, instead of tomato sauce.

 prepares fresh cheese omelets with choice of feta, American, Swiss, cheddar, mozzarella. Order a side of refried beans to kick up the calcium.

Nisa Lee, the Thai chef who serves her food , said she is emphatic about using calcium fortified tofu in all of her signature dishes, homemade steamed dumplings and classic pad thai (smoked tofu). A side of edamame will give an additional boost to your bones.

 serves oysters on the half shell and roasted beet and goat cheese salad—both solid sources of calcium.

For at-home cooking

Add dried figs to frozen yogurt, salad, hot cereal, or snack mix.

Make salmon burgers using canned salmon and the crushed bones.

Add beans to your favorite soups and casseroles.

Make a fruit smoothie with silken tofu or yogurt.

Choose frozen yogurt instead of ice cream.

Use ricotta cheese in your casseroles.

Top your baked potatoes, tacos, etc with reduced-fat or fat-free sour cream or cottage cheese.

Choose a calcium-fortified bread.

Have a handful (20) toasted or plain almonds and add some to your baked goods.

Add Carnation Instant Breakfast or Ovaltine to your milk or milkshake.

Use carob as substitute for chocolate in cooking and baking and in hot and cold drinks.

If after all these options your kids are still not taking in enough calcium, consult your doctor on the options for supplementation.

Laurie Goldberg is a registered dietition practicing in New York City.