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Media Releases
Growing Weaker: Teen Calcium Deficiency
Columbia, Mo. (August. 31, 2006) Osteoporosis - thinning of the bone - is most common among aging women, but with astonishingly low levels of milk consumption among the nation's young, American children and teenagers are at increasing risk of developing this and other bone diseases, as well as fractures.
According to the National Institutes of Health, boys ages between 12 and 19 only consume 35% of the recommended daily allowance of calcium, while their female counterparts get just 14%.
The result of this alarming calcium deficiency has been the growing number of bone fractures among the youth, as well as the reemergence of rickets, a disease that had disappeared in the U.S. after vitamin D was added to milk in the 1950's.
The question for parents, school administrations and the society as a whole, therefore, is "How to package enough calcium into the daily menu for children and teenagers to build that essential bone mass?"
There are various ways to obtain bone-building nutrients in a quick and easy manner. "It can be a bowl of cereal with milk, a fruit smoothie (milk, ice and fruit mixed in a blender), a handful of almonds or a whole wheat tortilla with fresh salsa, cheese and beans," says Melinda Hemmelgarn, registered dietitian and project specialist at the Missouri Department of Health and Senior Services.
Here is a list of calcium sources Hemmelgarn suggests you may consider.
Dairy Products:
Low-fat/fat-free milk fortified with vitamin D is considered the best source of calcium. Children between the ages of 4 and 8 are advised to consume three 8-ounce glasses of milk per day or the equivalent amount of calcium (800 mg) from other sources; for youth between the ages of 9 and 19, the amount of calcium (1300 mg) in four and a half 8-ounce glasses is recommended.
Recent years, milk has been pushed to the back seat as soft drinks continue to penetrate the youth market. In the state of Missouri, the number of children drinking milk at recommended level declined from 20.2% in 2001 to 15.9% in 2005. As school districts recognize the importance of removing high-sugar soft drinks from our nation's schools, milk is better positioned to win back the market.
In addition to milk, dairy products such as yogurt, Swiss, cheddar and Parmesan cheeses are all high calcium foods that contain 200 mg or more calcium per serving. For a between-meal snack or meal on-the-go, consider low-fat/fat-free string cheese, or fruits and vegetables dipped in yogurt.
Vegetables and Others:
Turnip greens, collard and mustard greens, and other deep green vegetables (e.g. Chinese cabbage and bok choy, kale) are good sources of calcium. Broccoli contains as much calcium ounce per ounce as milk does and it's also a good source of vitamin A, vitamin C, iron and fiber, according to the Centers for Disease Control and Prevention.
Tofu with calcium sulfate, beans, baked goods made with milk are also rich in calcium. An ounce of dry roasted almonds can give you 75 mg of calcium. Sardines and canned salmon with bones are high calcium foods containing 200mg or more calcium per serving. You may also consider calcium-fortified fruit juice and calcium supplements in the form of chewable candies for your child as well.
"The real focus," notes Hemmelgarn, "should be on nutrient-dense whole foods - those without a lot of added sugar and fat." Very importantly, stay away from sugary beverages - soft drinks, sports drinks, fruit drinks and punch. "They contribute calories with few nutrients for health promotion; plus, they contribute to tooth decay," says Hemmelgarn.
The Missouri Arthritis Research Rehabilitation and Training Center (MARRTC) was established in 1971 at the University of Missouri-Columbia Arthritis Center. MARRTC is funded by the U.S. Department of Education's National Institute on Disability and Rehabilitation Research (H133B031120) and is the only federally funded arthritis rehabilitation research and training center in the country.
As part of the MU Health Communication Research Center (HCRC), MARRTC's mission is to become a national leader in the areas of disability management and communication, improve the quality of life and promote independent living among people who have arthritis and arthritic conditions. MARRTC's core message is "Disability is everyone's issue."
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