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Finding Ways to Build Strong BonesIf we are to have strong bones, we must supply the body with the blocks for building them--calcium. Calcium (Ca) is a metallic chemical element, found in limestone, marble, and chalk. It is also the essential part of strong bones and teeth and it is used in cellular processes. Our body does not manufacture this element; we must supply it. Chemical reactions inside the cell has dibs on calcium. If we shortchange our bodies of it, bones and teeth will not get their share. As a result, they may be more porus and therefore more fragile. Children may not grow as tall as their DNA says they can. Luckily, calcium is plentiful in our food supply. We need only consume it.Dairy products is the most abundant source of calcium. Two or three glasses of milk each day supplies the needs of most people. From milk is made cheese and yogurt which are good sources of the nutrient. Milk shakes containing milk and ice cream are a good alternative for children who won't drink milk. Ice cream alone supplies calcium, but not in such high amounts as milk alone. One good reason for using dairy products; there has been some recent research that indicates that dairy products help with weight loss. Some people can’t drink milk due to an inability to produce lactase, the enzyme that breaks down lactose. Some lactose-intolerant individuals can eat cheese and yogurt, some not. Lactase can be consumed in pill form before eating dairy products. Some milk has lactase added. Other Ways to Get Calcium for Strong BonesThere are other ways to get the recommended daily allowance of calcium. Leafy green vegetables are an excellent source. There have been studies that indicate that calcium uptake from vegetable sources are greater than from dairy. In other words, animal source calcium may not be absorbed as readily by the body and is excreted in the urine.Orange juice with Ca added is nutrient dense, but is high in fructose. Limit to one glass a day. Soy milk is another good Ca source. It comes in plain, vanilla, and very vanilla (yummy on breakfast cereal). Be aware that soy milk is a processed food and does not retain all the benefits of whole soy products like beans and tofu. Also read the label for fat content. Tums antacid is an inexpensive way to get your daily calcium allowance. I like calcium chews, little pieces of chocolate or butterscotch candies that are just right as an after-dinner treat. One piece has 500 mg. of calcium and 25 calories. Many other foods have the nutrient added, including bread and and cereals. Make it a habit to read food labels. Another Rx for Strong Bones---Exercise Specifically, weight bearing exercise. Calcium and Exercise for strong bones and optimal health
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