PHOTOS: ISTOCK PHOTO
BETTER HEALTH
5
m
u s t - r e a d
f a c t s
a b o u t
c a l c i u m
W
h i l e t h i s m
i n e r a l i s n ’ t y o u r o n l y t i c k e t t o s t r o n g b o n e s , i t ’ s a
c r i t i c a l b u i l d i n g b l o c k . W
o m
e n u n d e r
5 0
n e e d
1 , 0 0 0
m
g a d a y ;
o l d e r w
o m
e n n e e d
1 , 2 0 0
m
g a d a y . O u r e x p e r t s s a y t h a t f o o d
s o u r c e s o f c a l c i u m
h a v e a n e d g e b e c a u s e t h e y ’ r e r i c h i n b o n u s
n u t r i e n t s ( s u c h a s p r o t e i n ) , b u t s u p p l e m
e n t s a r e a s u i t a b l e
b a c k u p . T h e f o l l o w
i n g k n o w
- h o w
c a n h e l p y o u h i t y o u r m
a r k .
1
Low-fat dairy delivers more.
Big doses are best divided.
Calcium isn’t contained in
“ fr
The body can’t handle too
the fat portion of milk, so
much calcium at once—
when fat is skimmed away,
beyond 500 mg or so,
the calcium level per serving
the percentage absorbed
rises. For example, 8 ounces
declines with increasing
of whole-milk yogurt has
doses. If you decide to take a
about 274 mg of calcium
supplement, portion out your
while an equal amount of
daily quota in two or three
low-fat yogurt delivers
mini doses,
about 400 mg.
2
Milk isn’t your only option.
If you can’t tolerate dairy or
dislike the taste, other good
sources of calcium are dry
roasted almonds (about 95
mg in J/4 cup), green leafy
vegetables such as spinach
(122 mg in
V2
cup cooked),
and canned salmon (190 mg
in 3 ounces) and sardines
(370 mg in 8 medium fish).
Calcium-fortified foods such
as cereal also can do the
trick. Check nutrition labels
for the amount of calcium
per serving.
3
Absorption depends on D.
Vitamin D regulates calcium
uptake in the small intestine
and helps maintain the blood
levels needed to build bones.
Skin makes vitamin D in
response to sunlight (about
30 minutes of unprotected
exposure a week can often
deliver enough). If you prefer
to avoid UV rays, aim to get
600-1,000 IU of vitamin D per
day through foods such as
sockeye salmon and fortified
milk, or ask your doctor
about taking a supplement.
5
Dose and pill size aren’t
synonymous. Calcium
supplements typically are
sold in compound forms such
as calcium carbonate and
calcium citrate (to stabilize
the mineral). So check the
supplement facts to make sure
you take the right amount. For
example, a 1,250 mg capsule
of calcium carbonate contains
500 mg of calcium and 750 mg
of carbonate. For 1,000 mg of
calcium, you’d need to take
one capsule twice a day. ■
- \
HEALTHY GUMS
HEALTHY MOUTH
The average mouth has
over 6 billion germs.
Although you may brush and
floss regularly, germs start
to grow back right away and
can lead to gum disease.
Maria Ryan, DDS,
PhD, shares
simple ways to
fight germs and
help prevent
gum disease.
1 o u t o f 2 p e o p l e h a v e g u m
p r o b l e m s . P r e v e n t i o n s t a r t s
w i t h b r u s h i n g p r o p e r l y : T w o
m i n u t e s o f s h o r t , g e n t l e s t r o k e s ,
f o c u s i n g o n t h e g u m l i n e .
G e r m s c a u s e m
o s t d e n t a l
p r o b l e m s , i n c l u d i n g g u m
d i s e a s e . U s e a t o o t h p a s t e
t h a t k e e p s f i g h t i n g g e r m s f o r
1 2 h o u r s a f t e r b r u s h i n g , l i k e
C o l g a t e T o t a l ' G u m D e f e n s e .
E v e r s e e p i n k i n t h e s i n k ?
I t m a y b e a s i g n o f g u m
d i s e a s e . F l o s s r e g u l a r l y a n d
s e e a d e n t i s t t o m a k e s u r e
t h a t y o u a r e k e e p i n g y o u r
m o u t h h e a l t h y .
For more healthy tips
from Dr. Ryan, visit
www.Better.TV/ColgateTotal
B E T T E R H O M E S A N D C A R D E N ' S |
M A Y
2011
|
B H C . C O M
