As we age, the two groups of cells that form the maintenance crew become less efficient in working together – the osteoclasts remove old bone faster than the osteoblasts are able to rebuild it. In addition, calcium, like many nutrients, is absorbed less effectively as we age. In people who have relatively healthy bones, adequate calcium intake can help the remodelling process stay balanced. Studies of older adults show that adequate calcium intake can slow bone loss and lower the risk of fracture.
Take your pick: have a glass of milk (go ahead and have chocolate milk if you prefer), have soup that’s made with milk (like cream of mushroom soup), main courses made with cheese such as lasagna, or have yogurt with fruit for dessert. A 3 cm cube of hard cheese has as much calcium as a cup of milk. Skim milk products provide as much calcium as whole milk with the added advantage of less fat and cholesterol. Dairy products are an excellent source of calcium and are also a good source of protein.
If you are intolerant to dairy products or if you prefer to avoid dairy, there are other alternatives food sources that are high in calcium. These include:
- Calcium-fortified soy, almond and rice beverages (check the nutrition labels)
- Calcium-fortified orange juice (check the nutrition labels)
- Canned salmon or canned sardines. (When you eat the bones that have been softened by the canning process, these foods are excellent sources of calcium.)
