Understanding Calcium
Many physicians have recommended that women drink milk and eat dairy products to get calcium and thus reduce their risk of developing osteoporosis. Osteoporosis is a bone disease in which the bone becomes less dense and more porous and brittle due to a loss of calcium.
Fat-free milk and low-fat dairy products, recommended in a low-fat, low-cholesterol diet, are an excellent source of calcium.
Vegetable greens such as spinach, kale and broccoli and some legumes and soybean products are good sources of calcium from plants.
Current scientific information relating calcium intake to cardiovascular disease incidence is inadequate.
AHA Recommendation
Women should talk to their healthcare provider to discuss how much calcium they need in their diets.
Available data recommends that optimal daily intake be as follows:
• 400 mg for infants from birth to 6 months and 600 mg for those six months to one year old.
• 800 mg for children ages 1-5 and 800-1200 mg for those 6-10.
• 1200-1500 mg for males and females 11-24.
• 1000 mg for men between 25-65 and 1500 for men over 65.
• 1000 mg for women 25-50, 1000 mg for women over 50 on estrogen and 1500 for women over 50 not on estrogen and women over 65.
• 1200-1500 mg for women who are pregnant or nursing.
