Calcium Absorption and Bone Density, Stonyfield yogurt

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Calcium Absorption and Bone Densityby Vicki Koenig, MS, RD, CDN We all know that calcium is important for bone health, yet none of us are getting enough of it. Studies show that 19 out of 20 women and 9 out of 10 teenage girls don't meet their daily calcium requirement, making them more susceptible to osteoporosis. Children, beginning when they are toddlers, are also not getting enough calcium in their diets, according to the Centers for Disease Control. Learn more about calcium in one of my previous Moosletters The Issue of Calcium AbsorptionAs important as calcium intake is, calcium absorption is also key. Calcium is not very well absorbed by the body. The dietary

reference standards take this into account. Adults should get 1000 mg per day, but even if we consume that much, we only absorb 23 to 37 percent. Not all calcium is created equal in terms of our body's ability to absorb it. It makes a difference how we get our calcium. In a review of about 14 absorption studies, calcium had the following average absorption rates: Food Sources of Calcium Supplemental Calcium Supplemental Calcium Milk 32.4% Citromalate 32% fasting Citromalate

37% with food Cheese 32.8% Carbonate 26.4% fasting Carbonate 29% with food Mineral waters 32.3% Chloride 30.6% fasting lactate+gluconate 24.5% fasting Calcium oxalate-rich foods: 13.2% (spinach, watercress) Citrate 23.5% fasting These rates of absorption can also vary depending on age, overall diet, estrogen status and many other

considerations. Positive influences on Calcium AbsorptionThe rate of calcium absorption can be improved. Inulin, the dietary fiber in Stonyfield Farm ’s yogurt, has been shown to increase calcium absorption in adolescents and post-menopausal women by as much as 20 percent. As a prebiotic, inulin increases the growth of probiotics in the large intestine. This essentially adds a new site for calcium absorption. New research, presented at the Experimental Biology conference in April 2005, found that inulin not only increases calcium absorption, but can also increase bone density in adolescents. This study showed that increased absorption helped get calcium into the bone. Vitamin D positively affects bone density by increasing calcium absorption in the intestine and promoting bone density. The

recommended daily dietary intake of vitamin D for adults is about 400 IU (10 mcg). Lactose prolongs vitamin D absorption of calcium in the intestine. A diet high in lactose may double calcium absorption. Stomach acid helps calcium dissolve, which helps it become absorbed. Individuals with inadequate stomach acid have lower calcium absorption. Exercise: Moderate exercise can increase calcium absorption. Additional note: Though some have claimed that the phosphorus content of dairy products results in low calcium absorption, research does not support this. Calcium from milk is one of the best-absorbed forms of calcium.Negative Influences on Calcium Absorption Oxalates, which are found in spinach,

chocolate, rhubarb, walnuts and tannins (tea), bind calcium into insoluble complexes, which reduces its ability to be absorbed. Phytates, which are found in bran, cereals, seeds and beans, also bind calcium into an insoluble complex. Soy is high in phytates but also contains soy isoflavones. The isoflavones have been shown to increase calcium absorption, balancing out the phytates. Calcium-fortified soy is still absorbed only about 70% of milk calcium. Too much calcium at one time. Only 500 to 600 mg can be absorbed at one time. Why Bone Health is Important Bone is a living, dynamic tissue, constantly undergoing breakdown and formation as part of our body’s natural cycle of growth and repair. Development of optimal bone mass during childhood and adolescence is critically important in preventing osteoporosis,

especially considering the natural loss of bone mass later in life. Stonyfield Farm yogurt is an excellent way to meet your body's need for calcium. It's high in a well-absorbed form of calcium and contains inulin, shown to increase absorption and aid in bone density. Suzi What is a weed? A plant whose virtues have not yet been discovered. health/ http://suziesgoats.wholefoodfarmacy.com/

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