Skeleton Crew learns about calcium

DEXTER — “Calcium is the most prevalent mineral in the human body.” This is a fact that began a presentation by Sharon Hopkins at the Skeleton Crew meeting on Aug. 7.

As an experienced nutrition and food educator and graduate of UMaine-Farmington, Hopkins shared some valuable information about calcium other than that we need it for strong bones. For instance, 98 to 99 percent of the calcium in our bodies is in our bones and teeth. However, the other 1 percent is used for nerve transmission, blood clotting and blood formation. We need calcium to keep the heart beating and other muscles functioning. When there isn’t enough calcium to maintain these vital functions, calcium from the bones and teeth is stolen to keep us alive.  Calcium is needed also to make enzymes for digestion, and the lack of it is linked to high blood pressure. It has been found to prevent colon cancer. The production of collagen to hold our cells together requires calcium.

Simply ingesting calcium through foods or supplements is not enough. It is the absorption of calcium that matters.  Hopkins noted that stretching, strengthening and weight bearing exercise are all important for the absorption of calcium. Weight bearing exercise was noted as the best.

Vitamin D from sunshine or supplements is necessary for calcium absorption. Hopkins said that taking in Vitamin D through sunshine needs to be done without sunscreen. She suggested no more than 2,000 mg a day through supplements. Vitamin D can be accessed through fatty fish such as canned, pink salmon with the skin, sardines, mackerel, and tuna and through egg yolk.

When ingesting calcium through supplements, calcium citrate or calcium carbonate, Hopkins said that calcium carbonate must be taken with food for absorption. Calcium citrate and calcium carbonate are the best types of calcium supplements, reported Hopkins.

A good, natural supply of stomach hydrochloric acid, which aids digestion, increases calcium absorption in the duodenum. Vitamins C, E, K1, K2, magnesium and boron also assist in calcium absorption and in increasing bone mass.

Several factors inhibit calcium absorption: (1) salt; (2) excess protein; (3) oxalate found in foods such as spinach; (4) phosphorous found in cola and many processed foods; (5) insoluble fiber such as found in wheat bran; (6) alcohol intake; (7) caffeine; and (8) smoking. Hopkins suggested that adding vinegar to foods with oxalate increases calcium absorption. “Giving up foods with whole grains and foods with oxalate is not necessary if you eat a varied diet daily,” she explained.

Several recipes were demonstrated and distributed. Fruit and yogurt parfaits were served.

The Skeleton Crew meets on the first Friday of each month at noon at the Abbott Memorial Library in Dexter.  It is dedicated to informing and supporting those with bone challenges. Call Liz Breault at 924-7929 for information and participation in the September meeting.