Does “Got Milk?” really translate to strong bones? Calcium is the main component in bones and teeth and is most known for its role in skeletal integrity. Calcium also provides other critical functions, like regulating heart rhythm, blood pressure stability, blood clotting and transmitting nerve impulses.
Our bodies cannot make this essential mineral, so we must get it from the foods we eat. When we eat calcium-rich foods, the calcium enters our bloodstream where it is used by our organs to function. Extra calcium is stored in our bones. When there is an insufficient intake of dietary calcium, our body will take what it needs from our bones, which can lead to bone weakening, or osteoporosis, as we age.
Where should we get this essential mineral? Calcium is found abundantly in milk and milk products. The food guides of most Western countries suggest that the preferred source of calcium for humans is cow’s milk. However, throughout history, consuming dairy has not been a cornerstone of most human diets. In the cycle of nature, animal bones disintegrated, returning calcium to the earth. Calcium salts, such as calcium carbonate from limestone, have become part of our diets. When Native Americans ground corn in clay bowls, the resulting corn flour became “fortified” with calcium carbonate.
Here is where the confusion, the calcium conundrum, begins. On one side of the debate, experts believe that increased calcium intake in the form of milk and dairy will prevent the weakening of bones. On the other side of the debate are the nutrition scientists who believe that consuming a lot of milk and other dairy products may contribute to heart disease and prostate cancer, as well as iron deficiency.
So how should you protect your bones? Eat a balanced diet that includes both dairy and non-dairy sources of calcium. A balanced diet that supplies a wide variety of foods is the best protection against mineral deficiencies, including calcium deficiency. The recommended daily allowance of calcium is between 800-1300 milligrams a day for adults, less for children.
Consider including non-dairy foods rich in calcium to your diet by adding beans to a chili or stew; topping salads with broccoli, almonds or sunflower seeds; using almond butter instead of peanut butter and having hummus and pita for a snack. Other good, non-dairy sources of calcium are the soft bones of fish, such salmon and sardines, green leafy vegetables, dried figs, blackstrap molasses and chia seeds.
You’re never too young, or too old, to improve the health of your bones. Stay informed on the latest research, speak with a health professional and make healthy eating choices. Your bones will thank you.
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Mary Ellen Finucane is a certified personal trainer and nutritionist with the Jennersville YMCA.
Delicious, Calcium-rich Recipe
Wilted Escarole Salad with Figs, Bacon, and Blue Cheese
Ingredients
· 2 bacon slices
· 1 head escarole
· 1 tablespoon extra-virgin olive oil
· 2 tablespoons minced shallots
· 1/4 cup balsamic vinegar
· 2 tablespoons fresh orange juice
· 1/4 cup dried figs, chopped
· 2 tablespoons sugar
· 1/2 teaspoon salt
· 1/4 teaspoon freshly ground black pepper
· 1/2 cup crumbled blue cheese (about 4 ounces)
Preparation
1. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan and crumble. Set aside, and reserve 1 teaspoon drippings in pan.
2. Place escarole top-down in pan, and press down gently. Cook over medium-high heat for 3 minutes or until wilted. Flip, and cook 1 minute. Remove to cutting board; coarsely chop escarole, discarding core, and transfer to a large bowl.
3. Heat olive oil in a pan over medium heat; add minced shallots, and cook 3 minutes or until golden brown. Add balsamic vinegar, orange juice, dried figs, and sugar to pan; stir to dissolve sugar and thicken. Pour dressing and figs over escarole, tossing gently to coat. Season with salt and pepper. Mound on top of grilled chicken.
(Source: health.com)
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