If you are one of those people who are taking calcium supplements; you may need to weigh the benefits again. According to a recent trial on postmenopausal women, researchers concluded that women who took calcium supplements with or without vitamin D had 13-22 percent greater risk of having a heart attack than women who did not. The bottom line is that recommended dietary allowance (RDA) for calcium for women ages 51 plus is 1200 mg per day. Your daily calcium requirement can be easily met if you are consuming appropriate servings of calcium rich foods like milk and other dairy products, sardines, almonds, and green leafy vegetables. You also need vitamin D in your diet for calcium to be absorbed in your gut to maintain normal mineralization of your bones to prevent you from fractures. Vitamin D also helps in proper functioning of your liver and kidney. RDA for vitamin D for most of the adults, ages 19 and older is 600 IU or 15 mcg. That can be easily met by a diet planned carefully. Good dietary sources of vitamin D are: Fish (tuna, mackerel), fortified milk and other dairy products, orange juice, cereals, egg yolk and mushrooms.
If you plan about 3 servings of fortified dairy or dairy products with vitamin D, 1 whole egg with yolk, 1 serving of vitamin D and calcium fortified cereal, 1 cup mushrooms spread out in your typical day, you can meet about 100% of your daily calcium needs and 50% of your vitamin D needs. Getting 10-30 minutes of sun a day will give you some more Vitamin D. If you are not able to get enough sun exposure, plan on adding 1 teaspoon of cod liver oil to your diet to meet 100% of the daily vitamin D needs. PLEDGE with us today for the diet plan that is right for you.
Shraddha Chaubey, MS,RD,CD
Founder and President
NutriPledge, LLC “for health and wellness”
“A Minority and Women-Owned Business Enterprise”
Ph # 765-491-6700
Fax # 1-877-797-3008