Calcium + Vitamin D focus

Calcium and Vitamin D are very important in all stages of life. It's essential in bone integrity as our bodies grow. More importantly, studies confirm adequate calcium intake in adolescence is a major factor in osteoporosis and contributes to future bone health later in life.

Calcium can be found in dark leafy green vegetables such as cooked collard greens, swiss chard, and turnip greens, as well as fortified products like plant-based milks, tofu, fortified orange juice and cereals.

Calcium.

This nutrient is a concern for most of the population because calcium is in dairy products, but experts estimate that about 68 % of the world’s population has lactose malabsorption. 2 Even those who consume dairy products are not always getting enough to meet 1,000mg-1,300mg for most people (age 9+). 1 But calcium isn't only found in dairy.

Calcium can be found in dark leafy green vegetables and fortified products such as:

• Cooked collard greens (200mg or approx 20% DV)
  

• Cooked Swiss chard
  

• Cooked turnip greens
  

• Plant-based milks (example Ripple 30%DV, Silk brand unsweetened soy milk 30%DV)

  
  

• Tofu (43% in 1/2 cup)

  
  

• Beans
  

• Fortified orange juice (minute maid 25%DV, tropicana 25%DV)
  

• Fortified cereals

  
  

Check Nutrition Facts

You can look at the "percent Daily Value" (%DV) on nutrition labels as a simple guide. For instance, 20% is a good source but know that many plant milks have up to 45% and others have 0% (rice milk & almond milk).

In practice, you can try some ways to help get enough Calcium by:

• Trying different milk or milk alternative products
  

• Checking %DV on labels (aim for 20% or higher)

  
  

• Ritualizing 3 times a day to have milk/dairy alternatives or high calcium foods at meals or during snack times.
  

• Try pairing milk or alternatives with foods like cereal, mixing in with oatmeal, making smoothies with milk/alternatives instead of water, or freeze smoothies into homemade popsicles

  
  

• Find recipes that use milk in them like overnight oats, chia pudding, smoothies, even homemade soups like this creamy broccoli soup and chocolate tofu pudding. See links for suggested recipes by Pick Up Limes.

  
  

  Easy smoothie suggestion is 1 banana, 2 cups milk and 1/2 cup spinach- drink right away!

  
  

• Integrating a new calcium rich food other than milk such as cottage cheese, tofu, fortified OJ, dark leafy greens, Bob's Red Mill Almond powder as part of a daily routine.

  
  

• If eating enough calcium is difficult, you can try supplementing 50% of your needs with calcium + vitamin D.

In relation to Vitamin D- Calcium is dependent on vitamin D to be absorbed into the body. That's why they are usually paired together. If vitamin D is low, calcium cannot be absorbed even if you are intentionally consuming enough calcium.

So, how's your vitamin D?

Vitamin D.

According to a 2011 study, 41.6% of adults in the US are deficient in Vitamin D. And infants and children worldwide have been identified as most vulnerable to deficiency. Vitamin D is consistently low in most diets. Vitamin D depends on your individual vitamin D lab values, if you have inflammatory or malabsorptive diseases and where you live (latitude is important for UVB rays to reach your skin to be made into vitamin D). It's also absorbed into your skin differently depending on how dark your skin is and how much you cover up with clothes or sunscreen. With all these factors combine, it's no wonder most people are just not getting sufficient amounts. 3

You can learn what your vitamin D labs are by asking your doctor to run your bloodwork. For infants and kids, urine testing is an option if you want to know that they are getting what they need. Know that these levels change relatively quickly, and the time of year is important to take into consideration as we get most sunlight in the summer and fall months. Summer and fall months are meant to support our vitamin D needs throughout the winter and spring. So finding out what these levels are in the winter and spring can help you determine if you need a supplement and just how much you should take, with our doctor's suggestion and follow-up labs.

1 US Dietary Guidelines for Americans 2015-2020, Eight Edition. Dec 2015.

2 Storhaug CL, Fosse SK, Fadnes LT. Country, regional, and global estimates for lactose malabsorption in adults: a systematic review and meta-analysis. The Lancet. Gastroenterology & Hepatology. 2017;2(10):738–746.

3 Forrest KY, Stuhldreher WL. J Nutr Res Elsevier. 2011. Jan;31(1):48-54. doi: 10.1016/j.nutres.2010.12.001.

4 J Pediatr Adolesc Gynecol. 2005 Oct;18(5):305-11.

doi: 10.1016/j.jpag.2005.06.002. DOI: 10.1016/j.jpag.2005.06.002