Calcium
Calcium

What is calcium?

It's not exactly breaking news that calcium is important for building and maintaining strong bones. Our bodies contain more calcium than any other mineral, and about 99% of it is found in the bones and teeth. While the connection between calcium and bone health is well-known, calcium is also needed for a number of other body functions, including regulation of blood pressure, normal blood clotting, nerve transmission and muscle movement.

The body can't produce calcium, so it's important to get enough daily through food. Good sources of calcium include dairy products, dark green leafy vegetables like broccoli, and calcium fortified foods like Silk soy beverage. Silk soy beverage provides as much calcium as milk - 30% of the Daily Value for calcium in every glass. Research confirms that the calcium in Silk soy beverage is absorbed by the body as well as the calcium in dairy milk.1

Calcium and Osteoporosis

Osteoporosis is a disease characterized by fragile, porous bones that break easily. You may be surprised to learn that nearly 50% of all women will have an osteoporosis-related fracture at some point in their lives.2 The best defense against osteoporosis begins in childhood with a well-balanced diet, including plenty of calcium, to help build strong bones. The bones are almost completely formed by age 20, and are at their most dense in the 30's. Bones are dynamic, however; constantly breaking down and reforming throughout life - a process called remodeling.3 This is why calcium is a key nutrient throughout life, even after the skeleton has stopped growing. At around age 35, bone breakdown speeds up; that's why efforts to maintain good bone health become especially important as we age.3

A healthy diet with adequate calcium and vitamin D, which helps increase calcium absorption, along with regular physical activity is essential to achieving and maintaining bone strength and may reduce the risk of osteoporosis.

Recommended Calcium Intakes

Canada's Food Guide recommends 2-4 servings of Milk and Alternatives like fortified soy beverages every day, depending on age and gender. Below is a table of daily recommended intakes of calcium. Each 250 mL serving of Silk soy beverage provides 300 mg calcium, almost 1/3 of the recommended daily amount for adults.

Age Calcium
Children 1 to 3 years 500 mg
Children 4 to 8 years 800 mg
Preteens/Teens 9 to 18 years 1300 mg
Adults 19 to 50 years 1000 mg
Adults 51+ years 1200 mg

Source: Dietary Reference Intakes for Calcium, National Academy of Sciences, Institute of Medicine, 1997.

It's not as hard as you might think to meet your calcium needs. Here are some easy ways to bone up on your calcium intake throughout the day:

  • Replace your post-workout glass of water with a glass of Silk soy beverage. Not only will you get calcium, but a beneficial dose of protein to help build strong, lean muscles.
  • Swap out iceberg lettuce for calcium-containing greens like spinach or kale.
  • Choose calcium-fortified juices over fruit drinks or sodas.
  • Think beans! Beans are a somewhat surprising source of calcium - with beans like edamame (fresh green soybeans), navy beans, white beans, and chickpeas all providing a significant amount.
  • Conquer your afternoon chocolate cravings with Silk Chocolate. Bone health never tasted so good!

A Perfect Choice For Your Bones

Silk soy beverage is high in both calcium and Vitamin D, providing as much readily-absorbable calcium as dairy milk. In addition, Silk soy beverage contains several other bone-builders, including magnesium, potassium, phosphorus, and isoflavones - plant compounds that are linked to bone health.

Silk soy beverage is a convenient everyday choice for drinking by the glass, over cereal and in recipes, making it easy - and tasty - to get the calcium you need!

1. Zhao Y, Martin BR, Weaver CM. Calcium Bioavailability of Calcium Carbonate Fortified Soymilk Is Equivalent to Cow's Milk in Young Women. J Nutr. 2005;135(10):2379-82.
2. National Osteoporosis Foundation Facts on Osteoporosis, http://www.nof.org/osteoporosis/diseasefacts.htm, accessed Feb 25, 2009.
3. Seeman E. Invited Review: Pathogenesis of osteoporosis. J Appl Physiol 2003 Nov;95(5):2142-51.