Notas Sobre Top Foods for Calcium and Vitamin D

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Top Foods for Calcium and Vitamin D

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To keep bones strong, your body is constantly breaking down old bone cells and

growing new ones, the same way it sheds and replaces skin cells. To fuel bone growth,

keep bone density strong, and prevent osteoporosis, you need a good supply of calcium

from dairy products and other foods.

But you also need enough vitamin D. Without it, you could drink milk all day and the

calcium in it wouldn't do you much good. Vitamin D is key in absorbing calcium from

the food you eat -- calcium that would otherwise get sent out of the body as waste.

Along with weight-bearing exercise, calcium and vitamin D go together for good bone

density -- and good health in general. Here's some advice on how to get more calcium

and vitamin D in your diet.

Boost Your Diet

Your body doesn't make calcium on its own. The best way to get more calcium is to

improve your diet. You already know that dairy products -- such as milk, cheese, and

yogurt -- are good sources of calcium for those who don't have lactose or other dairy

intolerance. Other foods that are high in calcium include:

Spinach

Kale

Okra

Collards

Soy beans

White beans

Some fish, like sardines, salmon, perch, and rainbow trout

Foods that are calcium fortified, such as some orange juice, oatmeal, and

breakfast cereal

It's a lot harder to get enough vitamin D from foods. Vitamin D is only in a few foods

and often in very small amounts. Foods that provide vitamin D include:

Fatty fish, like tuna, mackerel, and salmon

Foods fortified with vitamin D, like some dairy products, orange juice, soy milk,

and cereals Beef liver
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Cheese

Egg yolks

Getting enough vitamin D from your diet isn't easy. Studies show that typically only

about 20% of our vitamin D comes from the foods we eat.

Your body can make vitamin D on its own. When you walk out into the sunlight with

exposed skin, your body naturally produces vitamin D.

How to Get Enough

How much calcium and vitamin D do you need? The Institute of Medicine (IOM) has

released the following guidelines:

Calcium

Young children 1-3 years old should get 700 milligrams (mg) per day.

Children 4-8 years old should get 1,000 mg per day.

Children 9-18 years old should get 1,300 mg of calcium a day.

Women younger than 51 and men up to age 70 should get 1,000 mg per day.

Women 51 to 70 should get 1,200 mg/day.

Women and men 71 and over should get 1,200 mg per day.

How does this translate into your daily diet? A 45-year-old could easily get her

recommended daily 1,000 mg of calcium by eating:

1 packet of fortified oatmeal (100 mg) 1 cup of skim milk (305 mg)

8 ounces of non-fat yogurt (452 mg)

cup of spinach (146 mg)

Top Foods for Calcium and Vitamin D

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How to Get Enough continued...

Vitamin D

IOM recommendations for Vitamin D are:


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600 international units (IU) per day for children from age 1 to adults through age

70

800 IU per day for people 71 and older.

To get vitamin D from food, fish is the best option. Six ounces of cooked salmon has

more than 600 IU. Other foods containing vitamin D include eggs, liver, fortified dairyproducts, and fortified juice.

Your doctor may recommend higher levels of calcium and vitamin D, especially if you

are at risk for osteoporosis. The National Osteoporosis Foundation recommends that

adults under age 50 get 400 to 800 IU of vitamin D every day, and that adults age 50

and older get 800 to 1,000 IU of vitamin D every day.

Should You Supplement?

Experts say ideally you should get the nutrients you need from whole foods and a well-

balanced diet rather than from supplements. That way, you're getting the full benefits of

the food instead of a single, isolated component.

In practice, it's not always so simple. Calcium and vitamin D supplements can be

important for some people. As you get older, it's harder for your body to make new

bone as quickly as it's destroyed. If you're a woman, that's especially true after

menopause. Getting older also makes it more difficult to absorb calcium and synthesize

vitamin D.

Talk to your doctor if you are interested in taking a calcium or vitamin D supplement.

Together, you can figure out if it's necessary. Consider these questions:

How much calcium is in your diet? Your doctor might want you to work out

how much calcium you're getting from foods. You can do this by keeping a food

journal for a few days.

Could you be vitamin D deficient? Because most of your vitamin D doesnt

come from diet, a food diary won't help determine your vitamin D levels. If your

doctor suspects a deficiency, he or she may order a blood test.

Should you get more time in the sun? Could sunscreen and wide-brimmed

hats explain why some people are deficient in vitamin D? Many experts think

so. As we've become more concerned about the risk of skin cancer, we're getting

less sun exposure -- and producing less vitamin D as a result. Talk with yourdoctor about sun exposure and skin cancer risk.

Are you at risk of getting too much calcium or vitamin D? Very high intake

of calcium -- 2,500 mg or more if you're between the ages of 19 and 50 and

2,000 mg or more if you're 51 or older -- may increase the risk of kidney

problems and block the absorption of minerals. There's less agreement about

how high you can go with vitamin D.

What sorts of supplements are available? There are different types of calcium

supplements and vitamin D supplements available -- such as calcium citrate and

calcium carbonate and vitamin D2 (ergocalciferol) and D3 (cholecalciferol).

Current evidence suggests that there's not a big difference between them,

although some research has found that vitamin D3 might be more effective thanD2. Calcium carbonate can be more difficult to absorb on an empty stomach or if


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you have low levels of stomach acid compared to calcium citrate, so it should be

taken with food. Also, since vitamin D is fat soluble, it is best absorbed with a

meal that contains fat. Again, your doctor can advise you on the right

supplements for you.

Could you have a hidden calcium or vitamin D deficiency? Even people who

seem like they should be getting enough calcium and vitamin D sometimesaren't. For instance, some medicines and health conditions can block the normal

absorption of calcium or vitamin D. Talk to your doctor about any potential

problems that might put you at risk for low levels of calcium or vitamin D.

Beyond Bone Density

Calcium and vitamin D aren't only important for bone health. Calcium helps keep your

heart rhythms normal and maintains muscle function. It also is involved with blood flow

and the release of hormones in your body.

Many experts believe that vitamin D deficiency is becoming more common and that it

has potentially serious health risks. Besides bone problems, low levels of vitamin D are

connected with muscle weakness and immune function. Some studies have shown that a

low level of vitamin D is associated with a higher risk of diseases like colon cancer,

breast cancer, and rheumatoid arthritis.

http://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods?page=3

Nutrition Series

HealthLink BC File #68e, March 2011

Food Sources of Calcium and Vitamin D

Why do you need calcium and vitamin D?

How much calcium and vitamin D do you need?

What foods contain calcium?

What foods contain vitamin D?

What if you do not eat dairy foods?

Food Sources of Calcium

English

Chinese

French

Punjabi

Spanish

Vietnamese

Why do you need calcium and vitamin D?
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Calcium is one of the minerals that you need to be healthy. Calcium is very important to

ensure strong, healthy bones and teeth. It also helps muscles and nerves to work

properly. Vitamin D helps you to absorb and use calcium. Both calcium and vitamin D

may have other health benefits, but more research is needed.

How much calcium and vitamin D do you need?

Recommended Calcium Intake1

Age (Male and Female unless otherwise indicated)

0-6 months 200 mg/day

7-12 months 260 mg/day

1-3 years 700 mg/day



19-50 years (female) 1000 mg/day

19-70 years (male) 1000 mg/day

Over 50 years (female) 1200 mg/day

Over 70 years (male) 1200 mg/day

Recommended Vitamin D Intake1

Age (Male and Female)

0-1 year 400 IU/day

1-70 years 600 IU/day

Over 70 years 800 IU/day

1 People with osteoporosis may need more calcium and vitamin D. Check with your

doctor.

What foods contain calcium?

Breastfeeding is the best way to meet your baby's calcium needs. Infant formula

provides calcium for babies who can not be breastfed.

Milk, yogurt and cheese are very high in calcium. Other good sources include calcium

enriched orange juice, rice beverages, and soy beverages. For more information, see

Food Sources of Calcium below.

What foods contain vitamin D?

There are only a few food sources of vitamin D. Good sources of vitamin D are fortified

foods and beverages such as milk, soy drinks, orange juice and margarine. Check the

labels on these foods. Fish, liver, and egg yolk are the only foods that naturally contain

vitamin D.


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You may find it difficult to get enough vitamin D from foods, so you may want to

consider taking a vitamin D supplement. Most multiple vitamin supplements contain

vitamin D. Breastfed babies under 1 year of age need 400 IU of vitamin D from a

supplement each day. People over 50 years of age need extra vitamin D, and they

should take a supplement with 400 IU each day.

Food Sources of Vitamin D

Food Serving Vitamin D (IU)

Milk 1 cup 103

Fortified rice or soy beverage 1 cup 88

Fortified orange juice 1/2 cup 53

Fortified margarine 2 tsp 51

Egg yolk 1 25

Herring, cooked 75 g 162

Trout, cooked 75 g 210

Mackerel, cooked 75 g 81

Salmon, Atlantic, cooked 75 g 246

Salmon, chum, canned 75 g 168

Salmon, pink, canned 75 g 435

Salmon, sockeye, canned 75 g 585

Sardines, Atlantic, canned 75 g 70

Sardines, Pacific, canned 75 g 360

Tuna, canned, light or white 75 g 44

Tuna, yellowfin (albacore, ahi), cooked 75 g 105Tuna, skipjack, cooked 75 g 381

Tuna, bluefin, cooked 75 g 690

What if you do not eat dairy foods?

Every day, choose a variety of foods containing calcium and see the list below. Plan

your food choices carefully. If you find it difficult to get the recommended amounts of

calcium and vitamin D from foods, a combination of food sources and supplements is

recommended.

Food Sources of Calcium

Conversion Table

1 cup = 250

mL

3/4 cup =

175 mL


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1/2 cup =

125 mL

1/4 cup =

60 mL

Dairy Foods Serving calcium (mg)

Milk, whole, 2%, 1% skim 1 cup 291-324

Milk, evaporated 1/2 cup 367

Buttermilk 1 cup300-370

Kefir 1 cup 267

Cheese, hard 50 g 370 (average)*

Processed cheese spread 4 Tbsp 348

Cheese, processed slices 50 g 276

Cottage cheese, 1 or 2% 1 cup 156

Cottage cheese,


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Bannock 1 med (37g) 84

Oats, instant, regular, no sugar added 1 pouch 82

Non Dairy Drinks Serving calcium (mg)

Fortified rice or soy beverage 1 cup 319**

Orange juice fortified with calcium and vitamin D 1/2 cup 185

Regular soy beverage 1 cup 98

**added calcium sometimes settles at the bottom of the container; shake well before drinking

Vegetables (all measures for cooked vegetables) Serving calcium (mg)

Turnip greens 1/2 cup 104

Chinese cabbage/bok choy 1/2 cup 84

Okra 1/2 cup 65

Mustard greens 1/2 cup 55

Kale 1/2 cup 49Chinese broccoli/gai lan 1/2 cup 46

Broccoli 1/2 cup 33

Fruit Serving calcium (mg)

Orange 1 med 52

Other Serving calcium (mg)

Blackstrap molasses 1 Tbsp 179

Asian Foods Serving calcium (mg)

Dried fish, smelt 35 g 560

Daylily flower 100g 301

Tempeh, cooked 100g 96

Fat choy (black moss), dried 10g 88-122

Soy bean curd slab, semisoft 100 g 308

Soybean milk film, stick shape 100g 77

Seaweed, Wakame, raw 1/2 cup 63

Seaweed, dry (agar) 1/2 cup 50

For more information, see the following BC HealthLink BC Files:

#69c Baby's First Foods

#68k Vitamin and Mineral Supplements for Adults

For more nutrition information, call 8-1-1 to speak with a registered dietitian.
http://www.healthlinkbc.ca/healthfiles/hfile69c.stmhttp://www.healthlinkbc.ca/healthfiles/hfile68k.stmhttp://www.healthlinkbc.ca/healthfiles/hfile69c.stmhttp://www.healthlinkbc.ca/healthfiles/hfile68k.stm


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For more HealthLinkBC File topics, visit

www.HealthLinkBC.ca/healthfiles/ or your local

public health unit.

Click onwww.HealthLinkBC.ca or call 8-1-1 for

non-emergency health information and services in

B.C.

For deaf and hearing-impaired assistance, call 7-1-

1 in B.C.

Translation services are available in more than

130 languages on request.

http://www.healthlinkbc.ca/healthfiles/hfile68e.stm
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http://www.thirdage.com/nc/fgv/vegetable-and-vegetable-product-vitamin-d-1100-9

Agaricus Bisporus: Alternative To Chemicals InChicken Farms

AgaricusHealth problemsMushroomsPositive effectsvitality 09 May 2013

Written by: Bridget Greenwood

Can Agaricus bisporus medicinal mushrooms replace antibiotics in chicken farms?

An interesting European report in the journal Poultry Science has raised hopes

that medicinal mushrooms could help clean up the food chain.

As consumers become more aware about chemicals in the food chain, demand for

natural, non-medicated chicken has increased. Many people, like the actor Gwyneth

Paltrow, now prefer purchasing organic food. Currently, non-organic farms use

synthetic antioxidants for their chickens.

Antioxidants are needed to improve the health of the chickens, and also their meat

quality. Without antioxidants, lipid peroxidation in the meat affects colour, flavor,

texture and even nutritional value. So farmers add synthetic antioxidants such as

butylated hydroxytoluene to the chicken feed.

Researchers (I Giannenas, IS Pappas, et al) from the Laboratory of Animal Nutrition

and Husbandry at the University of Thessaly, Greece, wanted to investigate the health

benefits of medicinal mushrooms, like agaricus bisporus. Medicinal mushrooms such as

Agaricus bisporus contain compounds with antioxidant, antibacterial, immune-

enhancing and stress reducing properties.

Could dietary supplementation of dried Agaricus bisporus medicinal mushroom prevent

oxidation in chickens? And would the mushroom also promote growth?

90 one-day-old female broiler chicks were chosen for the trial, divided into an

experimental or control group. The experimental group was given prepared Agaricus

bisporus medicinal mushroom extract in their feed for 42 days.

The chickens growth performance was measured. The liver, breast and thigh meats

were tested for antioxidants.
http://www.thirdage.com/nc/fgv/vegetable-and-vegetable-product-vitamin-d-1100-9http://medicinalmushroominfo.com/agaricus-bisporus-alternative-to-chemicals-in-chicken-farms/http://medicinalmushroominfo.com/agaricus-bisporus-alternative-to-chemicals-in-chicken-farms/http://medicinalmushroominfo.com/category/mushrooms/agaricus/http://medicinalmushroominfo.com/category/health-problems/http://medicinalmushroominfo.com/category/health-problems/http://medicinalmushroominfo.com/category/mushrooms/http://medicinalmushroominfo.com/category/positive-effects/http://medicinalmushroominfo.com/category/positive-effects/http://medicinalmushroominfo.com/category/positive-effects/vitality/http://medicinalmushroominfo.com/author/bridget-greenwood/http://ps.fass.org/content/89/2/303.longhttp://en.wikipedia.org/wiki/Natural_meathttp://en.wikipedia.org/wiki/Antioxidanthttp://en.wikipedia.org/wiki/Butylated_hydroxytoluenehttp://www.ncbi.nlm.nih.gov/pubmed/20075283http://www.ncbi.nlm.nih.gov/pubmed/20075283http://en.wikipedia.org/wiki/Agaricus_bisporushttp://www.ncbi.nlm.nih.gov/pubmed/20075283http://medicinalmushroominfo.com/wp-content/uploads/2013/05/agaricus-chicken-feed-1024x685.jpghttp://www.thirdage.com/nc/fgv/vegetable-and-vegetable-product-vitamin-d-1100-9http://medicinalmushroominfo.com/agaricus-bisporus-alternative-to-chemicals-in-chicken-farms/http://medicinalmushroominfo.com/agaricus-bisporus-alternative-to-chemicals-in-chicken-farms/http://medicinalmushroominfo.com/category/mushrooms/agaricus/http://medicinalmushroominfo.com/category/health-problems/http://medicinalmushroominfo.com/category/mushrooms/http://medicinalmushroominfo.com/category/positive-effects/http://medicinalmushroominfo.com/category/positive-effects/vitality/http://medicinalmushroominfo.com/author/bridget-greenwood/http://ps.fass.org/content/89/2/303.longhttp://en.wikipedia.org/wiki/Natural_meathttp://en.wikipedia.org/wiki/Antioxidanthttp://en.wikipedia.org/wiki/Butylated_hydroxytoluenehttp://www.ncbi.nlm.nih.gov/pubmed/20075283http://www.ncbi.nlm.nih.gov/pubmed/20075283http://en.wikipedia.org/wiki/Agaricus_bisporushttp://www.ncbi.nlm.nih.gov/pubmed/20075283


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Agaricus bisporus medicinal mushroom an effective

antioxidant

After 42 days, the Agaricus bisporus medicinal mushroom group had greater body

weight gains than the control group. Agaricus had increased the intestinal microflora inthe chickens digestive tracts, enabling the birds to obtain more nutrients from their

feed, and therefore grow better.

The chickens antioxidant capacity was increased. Elevatedantioxidant enzymes were

observed even after the meat had been refrigerated for 5 days.

Agaricus bisporus medicinal mushroom are the most commonly cultivated in many

countries. Can a mushroom-enriched animal feed help remove dangerous chemicals

from our food chain? It looks very promising.

Please remember to visit our other health news portals, Amino Acid Information Centerat http://aminoacidinformation.com and Vancouver Health News at

http://VancouverHealthNews.ca and http://todayswordofwisdom.com.

If you like our news sites and would like to have your own one, contact Zorilla

Marketing at http://www.zorillamarketing.com. We specialize in building online news

portals and provide content marketing services.

Sources:

http://www.ncbi.nlm.nih.gov/pubmed/20075283

http://medicinalmushroominfo.com/wp-content/uploads/2013/05/agaricus-chicken-feed-

1024x685.jpg
http://en.wikipedia.org/wiki/Intestinal_microflorahttp://www.ncbi.nlm.nih.gov/pubmed/20075283http://www.ncbi.nlm.nih.gov/pubmed/20075283http://www.ncbi.nlm.nih.gov/pubmed/20075283http://aminoacidinformation.com/http://vancouverhealthnews.ca/http://todayswordofwisdom.com/http://www.zorillamarketing.com/http://www.ncbi.nlm.nih.gov/pubmed/20075283http://medicinalmushroominfo.com/wp-content/uploads/2013/05/agaricus-chicken-feed-1024x685.jpghttp://medicinalmushroominfo.com/wp-content/uploads/2013/05/agaricus-chicken-feed-1024x685.jpghttp://en.wikipedia.org/wiki/Intestinal_microflorahttp://www.ncbi.nlm.nih.gov/pubmed/20075283http://www.ncbi.nlm.nih.gov/pubmed/20075283http://aminoacidinformation.com/http://vancouverhealthnews.ca/http://todayswordofwisdom.com/http://www.zorillamarketing.com/http://www.ncbi.nlm.nih.gov/pubmed/20075283http://medicinalmushroominfo.com/wp-content/uploads/2013/05/agaricus-chicken-feed-1024x685.jpghttp://medicinalmushroominfo.com/wp-content/uploads/2013/05/agaricus-chicken-feed-1024x685.jpg

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Notas Sobre Top Foods for Calcium and Vitamin D

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