calcium

Is Coffee Bad for Bones?

I have heard a lot of talk recently about the effect of caffeine on calcium absorption. Some argue that caffeine reduces calcium absorption, so any milk that is in a caffeinated beverage, such as a latte, does not have the normal positive effect on bone health. It was also speculated that a calcium supplement should not be taken with coffee. This was concerning to me since a moderate percentage of the calcium I consume on a regular basis comes from the milk in my coffee drinks; this is also the case for many Americans. I investigated the topic to get some solid research or evidence. What I found was, for the most part, reassuring.

The majority of the research that I found concludes that caffeine does not have a negative effect on calcium absorption. It is, however, acknowledged that there may be a slight effect for heavy coffee drinkers that take in upwards of four cups of coffee per day, but even this effect would be counteracted by one or two tablespoons of milk. (Check out this article for more information: http://www.ncbi.nlm.nih.gov/pubmed/12204390)

Even though it appears that my morning latte effectively provides me with about 150 milligrams of calcium, there is a bigger takeaway message: we should never rely on a single source of calcium. To optimize absorption, we should be consuming rich sources of calcium throughout the day. An example of this would be a skim latte with fruit and low-fat yogurt in the morning, followed by a tofu (made with calcium sulfate) salad for lunch, and salmon with feta and spinach for dinner. Such a diet includes a variety of nutrient-dense foods so that absorbable quantities of calcium can be taken in from a range of sources, thus optimizing absorption. So go ahead and drink that morning coffee, but be sure to follow up with different forms of calcium all day long!

The Deleterious Effects of Sugar Drinks

Approximately half of the American population consumes a sugar beverage every day, as revealed by a National Center for Health Statistics data brief .For the most part, the calories from these beverages are empty calories meaning that they pack a lot of calories for very little nutritional value. The average calories consumed through sugar beverages across all age groups is between 94 and 175; in terms of calories, this is equivalent to one or two glasses of skim milk. However, skim milk is quite nutrient-dense as it is a great source of calcium and protein as well as vitamin D and vitamin A if it is a fortified milk product. Replacing sugar drinks such as sodas with skim milk would be a very beneficial dietary modification most notably for bone health. Such a substitution would benefit bone health on two accounts. For one, calcium and vitamin D play big roles in the formation of healthy, strong bones. Secondly, the high level of phosphates in soft drinks combined with the low level of calcium actually acts to pull calcium from the bones leading to a weaker bone mineralization. To promote bone health, accompany your meals with a glass of skim milk instead of a soft drink!

A Tasty Alternative to Cow’s Milk

It occurred to me recently how many of my friends opt to use milk alternatives due to lactose intolerance or a general sensitivity to dairy products. Most of these people use almond milk or soymilk as their main alternatives. I’ve found myself to be a bit sensitive to both soymilk and cow’s milk, and while I do love almond milk, the cheese made from almond milk is difficult to find and not my favorite taste-wise.

There is another type of milk that is more closely related to cow’s milk than the almond and soy varieties, and has been used as the predominant form of milk in most parts of the world. This variety is goat’s milk. Goat’s milk is easier to digest than cow’s milk possibly because of the different fat molecules in goat’s milk that tend to remain in solution rather than cluster into globules as they do in cow’s milk. The protein molecules in goat’s milk seem to be more rapidly digested by enzymes as well. In addition, goat’s milk is more similar to human milk and, thus, a good alternative for mother’s feeding their babies.

In terms of nutrients, goat’s milk has a lot to offer. It has more calcium, phosphorus, potassium and protein than cow’s milk. It also offers significant amounts of B vitamins and tryptophan.

The goat’s milk product that I am most familiar with is goat cheese. Goat cheese is popular worldwide due to its flavor, texture and versatility. It can be eaten on a citrus salad, with nuts and fruit compote, or in risotto, just to name a few preparations.
A favorite recipe of mine incorporates grilled vegetables and creamy goat cheese in whole-wheat pita pockets; a nutritious, easy lunch or dinner that everyone will love! This recipe and endless other recipes that call for goat cheese can be found on the Whole Foods Market website or by clicking on this link

Calcium + Vitamin D!

The Food and Nutrition Board of the National Academy of Science recommends that children between the ages of 9 to 18 years old get at least 1,300 mg of calcium a day. Everyone needs calcium in their diet every day to build and maintain healthy strong bones. This is especially true for kids in their bone building years. Low calcium intake during childhood is associated with osteoporosis later in life. Osteoporosis is a disease of low bone mass, and thinning of bone tissues that can result in broken bones.

Although milk and foods made from milk are the most concentrated source of dietary calcium, children who don’t like drinking milk can get their calcium from other high-calcium rich foods. Many foods are supplemented with calcium, such as juices and cereals. Be sure to check the label for the amount of calcium and be sure to watch for levels of salt and sugar in processed foods. You don’t want to add too much of that in an attempt to get calcium!

Many dark leafy vegetables contain calcium. So do some nuts. Check out our list to get a sample of great sources for calcium. In addition to eating the right foods and getting enough calcium to prevent osteoporosis later on, children should also get enough vitamin D. Vitamin D promotes calcium absorption so is essential for bone growth. The easiest way to get vitamin D is through exposure to sunlight – but we don’t recommend trying to go that route. Find foods with vitamin D and consider adding a supplement – they’re pretty inexpensive.

Fruits of the Sea

The hot days of August beg for vacations and day trips to the water. Cool water and lovely breeze make for an enjoyable way to beat the heat, but there are more benefits – nutritional benefits to be exact – that water can offer. Because of my mild distaste for lighter meats like chicken and turkey and the generally high saturated fat content of red meats, I tend toward a “pescetarian-style” diet – in other words seafood! As long as you look for sustainable fish and avoid seafood that is high in mercury, such a diet can provide healthy vitamins and minerals along with a very lean source of protein. Check out our favorite West Coast resource on sustainable fish – the Monterey Bay Aquarium!

In terms of bone health, some fruits of the sea pack a wealth of calcium. Salmon may be a familiar example, as it is often cited for its numerous health benefits, but there are many other nutritional powerhouses dwelling beneath the water’s surface.

Sardines are high up on the list of calcium-rich foods (they are also a great source of vitamin D), and while they may not be high up on your list of appealing foods, they can be simple to incorporate into your favorite meals. Eat them on wheat crackers, on top of a salad, in a pasta dish, mixed with vegetables on toast, the list goes on!

Next up are oysters. These can be eaten on the half-shell, but if the slick texture isn’t for you, they can be battered with semolina and lightly fried for a great crunchy texture. Add lemon and a tart aioli dip for extra flavor.

This last calcium-rich option that I’ve been keeping stocked in my cabinets is a perfect alternative to chips: roasted nori snacks. These sea vegetable snacks are convenient, satisfying and nutrient dense. They also come in delicious sesame and wasabi flavors. Follow up your next trip with one of these healthy treats and embrace the power of the sea!

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