For some help with the dairy issue. If you are interested in the controversy that surrounds dairy try these articles. Milk-Hater's Guide to Calcium and Seeing Milk in a Different Light from Discovery Health. For those of you who are lactose intolerant like me here is quite a different take on an old issue, Lactose Intolerant? Drink Milk. I have to say the thought of downing milk to rid myself of the painful conditions associated with dairy intake sounds crazy. However, I have found that at times I am able to increase my dairy intake with no symptoms, so maybe there is something to it.
Next, let's examine some of the health conditions connected with calcium. Calcium-Rich foods May Reduce Your Risk of Colon Cancer, Trying to Lose Weight? Calcium May Help In a study published in the American Journal of Obstetrics and Gynecology in August of 1998 the effects of calcium supplementation on premenstrual syndrome was studied. The concluded that calcium supplementation was a simple and effective treatment in premenstrual syndrome, resulting in a major reduction in overall symptoms. Calcium the PMS breakthrough The evidence that the minerals calcium, magnesium and potassium may help to regulate blood pressure has been incorporated into the widely excepted DASH diet to control hypertension. Dash home page I hope this is enough information to convince you that you need to get your daily quota of calcium. So read on and find out how to get your calcium.
Calcium is required in rather large amounts. The range is from 400 mg/day for infants under 6 months to 1500 mg/day for women over 51 and lactating women. All adults require at least 1000 mg/day. Food sources are the best place to get your calcium. More calcium is absorbed from food and mineral imbalances can be avoided. Good sources of calcium can be found in both plant and animal foods. Some evidence has suggested that a highly processed diet can deplete your calcium stores. Foods such as refined carbohydrates, alcohol, carbonated beverages, sodium, and sugar can create an imbalance in your body fluids causing them to be more acidic. Excessive prolonged acidity of the fluids promotes calcium excretion. Animal protein, as well as caffeine and the fiber and oxalic acid found in vegetables can influence calcium requirements by interring with absorption. For this reason, food alone is probably not enough for most people. For example, a glass of milk contains 315 mg of calcium, while only 101 mg is actually absorbed. Broccoli, often sited by people who are against dairy products, as being high in calcium contains 38 mg a serving with 20 mg being absorbed. So you would need 20 servings of broccoli to meet your daily requirements for calcium.
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