Calcium
Calcium requirements are highest during childhood
and adolescents (with the exception of women who have just
had a child). A combination of inadequate calcium intake
and amenorrhoea ( )
in young children and young women has raised concerns about
osteoporosis. See National
Osteoporosis Foundation for more information.
Calcium interferes with the absorption of
iron but calcium and iron are both essential nutrients.
To overcome this, increase your iron intake to increase
the opportunity for uptake. Females who take both an iron
and calcium supplement should take the iron supplement with
meals (i.e. at breakfast with orange juice to enhance absorption)
and avoid calcium supplements with meals (i.e. take these
before bed).
Vegetarian foods rich in calcium:
-
Leafy greens such as, spinach and broccoli
-
Milk, cheese, yoghurts
-
Fish - sardines, and canned salmon
-
New calcium-fortified orange juices
-
Fortified bread, breakfast cereals
-
Soyabean curd (tofu) but only if made
by calcium carbonate (check food label).
Strategies to meet calcium needs
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