Family-and-Health.com

Calcium is required to maintain strong bones and teeth. It is also involved with normal blood clotting and proper functioning of the muscles, nerves and heart. Eating calcium rich foods throughout life will help prevent Osteoporosis, a condition where bones are likely to break because they are thin and brittle.

If your family is following the government food guide you are likely getting sufficient amounts but this can be a challenge with today’s busy schedules and picky eaters.

Be aware, research has shown that salt/sodium can adversely affect calcium retention. Studies show that adding the equivalent of just over 1 teaspoon of salt to your diet can increase the calcium loss in the urine. Could this explain why women in the Western world have such high incidence of Osteoporosis even though we drink so much milk? For instance, women in Africa drink little milk yet have practically no Osteoporosis. It is always best to get the calcium you need from your diet but many health experts also recommend taking a calcium supplement for added insurance. Dr. Oz, a medical consultant with the Oprah show, recommends women take a calcium/magnesium supplement. The supplement should have 600mg of calcium and 200mg of magnesium. The magnesium lessens the constipating affects of the calcium and helps with better absorption.

Tips for increasing calcium in your families diet:

 

• Add milk powder to smoothies, muffins, mashed potatoes, casseroles and puddings.
• Add milk not water to condensed cream soups
• Add cheese to meals: sandwiches, soups and casseroles
• Try yogurt instead when the recipe calls for mayonnaise
• Watch caffeine intake – research suggests that having more then 4 cups of caffeinated beverages per day can reduce calcium absorption

Calcium rich foods include (Some suggestions but read labels too):

• Milk (any fat content) 250ml 307mg
• Skim milk powder ¼ cup 377mg
• Soy beverage 250ml 258mg
• Mozzarella cheese 45grams 329
• Parmesan cheese 3 tbsp 206mg
• Swiss Cheese 45grams 432mg
• Plain yogurt 175ml 331mg
• Frozen yogurt 175ml 265mg
• Spinach 250 ml 258mg
• Salmon – canned with bones 110g can 284mg
• Sardines with bones 7 medium 393
• Almonds 125ml 175
• Molasses, blackstrap 15ml 180
• Figs, dried 10 150mg

Calcium requirements ( rough guide , may vary depending on country)

• Age 1-3
  
• 500mg
• 4-8
  
• 800mg
• 9-18
  
• 1300mg
• 19-50
  
• 1000g
• 50+
  
• 1500mg
• Pregnant/breastfeeding
  
• 1000mg
  

How do I eat canned Salmon with the bones?

I was amazed, the bones are very soft and just turn to mush with a quick kneed.

Recipe Salmon Noodle Casserole
½ pkg ( 6oz) broad egg noodles
1 teaspoons of vegetable oil
½ cup chopped onion
1 can ( 10 ¾ oz) condensed cream of mushroom soup
1 can (7.5oz) can of salmon with bones, drained and flaked
¼ cup water
1 tablespoon chopped parsley
¼ teaspoon salt
¼ teaspoon dried oregano
dash black pepper

Preheat oven to 350f

Cook egg noodles according to package directions. Drain. Heat oil over medium-low heat. Add onion; cook until tender. Stir in soup, salmon, water, parsley, salt, oregano and pepper. Simmer 5 minutes. Add pasta and stir.
Spoon into 1-2 quart greased casserole dish. Cover and bake 20-25 minutes until heated through. Makes 4 servings.