Calcium..

Clár

I know i dont eat enough of it and seeing as i train quite hard my sister said i should be eating more calcium.

I reckon in a week i would have milk on my cereal 2-3 times a week. Cheese (cheddar or philly) only maybe once a week maybe twice. Maybe 2-3 yogurts a week and thats it from dairy. And i never eat any more than 2 eggs a week.

I read online that green leafy veg are a good source of calcium and i try eat either brocolli or sprouts 3-4 + times a week.

I eat very healthy and i reckon i do alright, but how much calcium a day should you eat? I am not mad about cheese and only like the taste of cheddar. Should i be eating more eggs than 2 a week??

Transform

Sesame seeds, almonds and green leafy veg are an excellent source of calcium.

Dairy is soooooooo over rated as a good digestable and usable form of calcium.

Also there is no point in taking calcium if you do not perform bone building exercises e.g. resistance training, running

Clár

Well i do loads of weights and running. I just fear getting osteoporosis from not eating enough calcium, i do push my body to the limits whilst in the gym and am kinda afriad i could harm myself in some way.

Im the most paranoid person in the world, when people make comments or suggestions to me i take EVERYTHING on board im like a sponge..

hardtrainer

Hi,
I took part in a study before looking at the effects of resistance training on bone density and at the time my bone density was low. I ended up doing follow ups with the researchers over three consecutive years and managed to bring my bone density levels up into a normal range over that period.

When I started with the study I hadn't been drinking milk or eating much cheese for years because I found it affected my breathing, making my throat feel almost blocked with mucous. Anyway, the researchers encouraged me to gradually increase my dairy intake and to also eat more fortified foods to increase my calcium intake to look at how that affected bone density. I spent some time experimenting with what dairy I could cope with and in the end I found low fat and slim line milk were a lot easier on my system, slimline milk in particular doesn't affect me in any way that I can tell.
Within the first year, my bone density improved significantly. Over the following year I continued to comsume a lot of dairy but I also began lifting more and heavier and the gains in terms of bone density improvement were only marginally better.

If you can't tolerate dairy, in some form, then just make sure you get plenty of fortified foods and green veg. and if you are still worried talk to a pharmacist and get them to recommend a decent calcium supplement too.

Cravez

Drink Milk.....lots of it. I drink 4 litres daily ( probably over doing it :rolleyes: ) and i feel fantastic. Obviously dont go for the full fat ranged. I usually drink skimmed milk or Avonmore super milk. Anyway, get some of that stuff into you, cheese, yoghurt etc its all good

Clár

Michael Cravez wrote:

Drink Milk.....lots of it. I drink 4 litres daily ( probably over doing it :rolleyes: ) and i feel fantastic. Obviously dont go for the full fat ranged. I usually drink skimmed milk or Avonmore super milk. Anyway, get some of that stuff into you, cheese, yoghurt etc its all good

O god Michael 4 litres daily that makes me a feel a little queasy, i hate milky things and it pains me to even put 100ml on my cereal. Until recently i ate my bran flakes dry, and even now i have to heat my milk cause it takes the edge off it

Can anyone recommend some good yogurts please, i just eat wotever ones my mum buys me each week.

joejoem

Cl&#225 wrote: »

O god Michael 4 litres daily that makes me a feel a little queasy, i hate milky things and it pains me to even put 100ml on my cereal. Until recently i ate my bran flakes dry, and even now i have to heat my milk cause it takes the edge off it

Can anyone recommend some good yogurts please, i just eat wotever ones my mum buys me each week.

Natural Jogurt, you cant go wrong. Its great as an energy boost too, if your in a rush and hungry cut up a banana and an orange into a bowel and mix with natural jogurt - mmmm delicious, and the more fruit yuo add the better it tastes!

SprostonGreen

joejoem wrote:

Natural Jogurt, you cant go wrong. Its great as an energy boost too, if your in a rush and hungry cut up a banana and an orange into a bowel and mix with natural jogurt - mmmm delicious, and the more fruit yuo add the better it tastes!

I like that, I have yoplait natural with a mandarin. A great snack.

ApeXaviour

Sardines.. They're like the only animal you eat where you also eat the bones. High protein, high calcium, plenty omega-3 fatty acids.

It's a win win really (cept for the sardine)

Clár

ApeXaviour wrote:

Sardines.. They're like the only animal you eat where you also eat the bones. High protein, high calcium, plenty omega-3 fatty acids.

It's a win win really (cept for the sardine)

He he good one.

I love all fish except sardines woudl you believe. I took a tin of sardines from home instead of my mackeral (which i adore) and i thought it was really gross! They are quite dry and flakey, not my cuppa tea at all.

I might try the natural yogurt though, its not the nicest but adding fruit would be a good idea, cheers

Transform

Glenisk, Old mcdonalds and yeo valley are good choices for yoghurts. Any with added fruit are loaded with sugar.

I would also avoid actimel etc as even the natural ones have sugar or sweeteners.

In regards to consuming milk this topic has been covered before and i certainly find milk was a disaster for me - constant phlegm, infections and skin problems.

Cravez

Transform wrote:

In regards to consuming milk this topic has been covered before and i certainly find milk was a disaster for me - constant phlegm, infections and skin problems.

I dont have problems like these consuming milk but is it true if you drink too much milk all the time it can actually make you lactose intolerent? Just one of those "things" i have heard about.

BrenC

You could always get calcium supplements, like Ive got 1000mg tablets of calcium there from when my bro broke his arm, they're handy to have.

RPGGAMER

highest amount first i might be out by 10-20mg but should be pretty close.

hard cheese like cheddar - about 700mg
sardines! in a can(with bones and stuff) and other tinned fish - 382mg
almonds - 350mg
(nuts in general are pretty high in all minerals like Mg, Ca, K, Zn) cashews are a bit low in calcium though. but still high compared to other foods
green veg is good compared to other veg and foods but still pretty low actually! around 50mg in brocoli.
milk - 115mg
redy brek!!!! its fortified with Ca for the kids( can't remember exact mg but remember its high. read the label.)

1200mg is the rough RDA but higher with Ca is fine. old husbands tales about kidney stones from too much has been recently flouted in the science.


Remember Ca is sooooooooo important in the body. esp. muscle contraction.
also milk drinkers generally did better in terms of weight loss.even though milk has much lactose, fat and high insulin responce!

=

milk is good. cheese too. maybe if you've the money get goats milk. or nuts if you dont like milk. and fish bones. *gollum*