Got Milk? Or Not? 5 Food Sources of Calcium

A recent article published in the Journal of the American Medical Association Pediatrics, by Harvard pediatrician David Ludwig has some people questioning milk recommendations.  Ludwig does point out that it's not a one size fits all recommendation. This is a great opportunity to remember that we are all unique and have different intakes (based on environment, budget, allergies, likes, dislikes, and general preferences).  It also serves as a reminder to take a look at the usual pattern of your intake (or have a dietitian assist you) to see if you're lacking or getting too much of certain vitamins and minerals.

You may have heard of a 'balanced diet', but do you know if you're getting all the nutrients that you need?  Some people perhaps do include enough high calcium foods that milk then becomes extra liquid calories.  However, when we look at beverage calories, there are many others that people can work to reduce - with fewer health benefits than various milk or alternatives.  Remember that milk contains a naturally occurring sugar called lactose, so yes, you will see sugar noted on the nutrition facts panel, and chocolate milk will have more because it's sweetened.  Milk also provides protein, vitamin D, and vitamin A (among others).  Many people could definitely do with more water in their day, but they could also focus on increasing vegetables and fruit, so I think we have other areas to focus on first.  There is no one food that has led to the current obesity epidemic, and we also have to remember that physical activity is also important (and we live very sedentary lives for the most part).

Calcium is an important mineral, but it is also only part of the story (there are many nutrients required for good health).  Yes, there are other sources, so if you're not consuming enough (or any) milk, then you should make sure to include these items to focus on food first (rather than resorting to a supplement - which should be discussed with your healthcare provider anyhow).  There are also many milk alternatives currently available; while they supply calcium, they are low in protein (and don't forget about the all important vitamin D).

Five food sources of calcium include:
1) Sardines and salmon with bones
2) Dark green vegetables (collards, broccoli, bok choy, etc.)
3) Almonds, sesame seeds
4) Beans, lentils, chickpeas, soy products, tofu made with calcium
5) Fortified foods (bread, cereal, orange juice, etc.)

Not sure how you're doing?  For starters, Osteoporosis Canada has a great Calcium Counter tool that allows you to select portions of calcium rich foods that you ate in one day, compares that to the recommended intake for your age/gender, and then even helps you pick items if you didn't quite reach your target.  Health castle also created a chart to show the top 10 calcium rich foods. 

Continue to include a wide range of healthy foods and remember that nutritional guidelines are developed for populations, not individuals, so you need to look at what you're doing and what makes sense for you.  If you know it's a battle to get your kids to start eating kale or spinach then stick with that glass of milk that they love.  There are a lot of other unhealthy behaviours and "junk" foods that we can focus on changing first.

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Vitamin B3 - Niacin

Vitamin B3 (also known as Niacin) is another water soluble vitamin. It helps transform the food you eat into the energy you need (metabolism of fat, protein, and carbohydrate). Niacin is important for growth, mental health, healthy skin, normal digestion, the regulation of blood sugar and cholesterol, and for increased blood circulation. It is often used to treat mental illness and for the prevention of CHD (coronary heart disease)by reducing blood pressure.

Niacin can be found in meat, liver, poultry, fish, peanuts, beans, yeast, enriched whole grain breads and cereals, and nuts.

The recommendation for Niacin is 6 mg/day for toddlers (1 - 3 years), 8 mg/day for children (4 - 8 years), and 12 mg/day for early adolescents (9 - 13 years). The recommendations increases to 14 mg/day for women (14 - 70+ years) and increases yet again to 18 mg/day for pregnant women and 17 mg/day for lactating women. The RDA for men is 16 mg/day.

Niacin is easy to find in the Western diet because it is added to enrich/fortify whole grain products (as are iron, folate, thiamin, and riboflavin). Mild deficiency symptoms can include aggression, hyperactivity, diarrhea, poor memory, anxiety, depression, headaches, fatigue, insomnia, and eczema. More severe deficiency can result in a condition called Pellagra.

Steph Wheler
www.nutrishus.com

Vitamin B2 - Riboflavin

Vitamin B2 (also known as Riboflavin) is another water soluble vitamin. It is necessary to help your body release energy from food (from protein, fat, and carbohydrates). Riboflavin is also important for the maintenance of healthy hair, skin, and nails, and for good vision (prevention of cataracts).

It can be found in lean beef, pork, poultry, fish, seafood, liver, legumes, eggs, cheese, milk, dairy products, green leafy vegetables, nuts, and enriched/fortified whole grain products. Riboflavin is the only B vitamin found in dairy products. It can be easily destroyed by light which is why milk cartons and jugs are opaque.

The recommendation for men (age 14 - 70+) is 1.3 mg/day, for women (age 19 - 70+) it is 1.1 mg/day with an increase to 1.4 mg/day during pregnancy and 1.6 mg/day during lactation. Females age 9 - 13 have a RDA of 0.9 mg/day, while females age 14 - 19 have an RDA of 1.0 mg/day. Recommendations for children are lower at 0.5 mg/day for 1 - 3 years old and 0.6 mg/day for 4 - 8 years old. Deficiency symptoms include itchy sensitive eyes, eczema, mouth ulcers, cold sores, cracked lips, and hair loss.

Steph Wheler
www.nutrishus.com

Vitamin B1 - Thiamin

Vitamin B1 (also know as Thiamin or Thiamine) is a water soluble vitamin. It helps the body metabolize carbohydrates for energy. Thiamin also plays a role in the transmission of electrical signals in nerves and muscles. It has an effect on mood and alertness, and has been called the 'morale vitamin'.

Thiamin can be found in beef, pork, liver, legumes, enriched/fortified or whole grain products, dried peas, wheat germ, and nutritional yeast. The recommendation for Thiamin is 1.2 mg/day for males and 1.1 mg/day for females. Children's requirements are about half at 0.5 mg/day for ages 1-3 and 0.6 mg/day for ages 4-8. Adolescents require 0.9 mg/day (ages 9-13) and pregnant/lactating women have the highest requirement at 1.4 mg/day.

A deficiency of Thiamin can result in beriberi, a nervous system disorder with symptoms that include edema, muscle wasting, depression, tingling, numbness, fatigue, headaches, and loss of appetite.

Due to fortification and enrichment practices, deficiencies are rare in the western world. Fortified foods have thiamin, riboflavin, niacin, iron, and folate added.

Steph Wheler
www.nutrishus.com