Got Milk (and More)?

by | May 31, 2005 | Health & Healing

Next time you consider your calcium needs, think beyond one type. You need four.
Question: I don’t get enough calcium in my diet. How much do I need, and are there different kinds?

E.A., Columbia, Missouri


Answer:Although many people are aware of the importance of calcium, it is among the nutrients most lacking in the American diet. Guidelines by the National Institutes of Health indicate adults need 1,000-1,500 milligrams a day. Surveys show we average only about 500-600 milligrams daily.


I recommend that men and women supplement their diets with 1,000 milligrams. The other 500 milligrams can come from the diet, through such sources as low-fat dairy; soy products; and spinach, kale and other leafy green vegetables.


What kind of calcium should you take? The key is to take more than one type, through a supplement that combines various kinds.


Calcium citrate is the supplemental form the body absorbs best, but it’s difficult to manufacture in pill form. To get the proper amount, you need to take three large calcium-citrate tablets daily.


The most highly concentrated form of calcium is calcium carbonate. Its advantage is that because it is concentrated fewer milligrams are needed. But it would be a mistake to take only a calcium carbonate supplement.


The reason is that stomach acid plays a vital role in the body’s ability to absorb calcium carbonate. As we age, we all develop a common condition known as “atrophic gastritis” that causes a slight deficiency of stomach acid. But by consuming a calcium supplement with meals, as part of your daily nutrient supplement, you will ensure its absorption.


In formulating an ideal calcium supplement, I have found that it is better to pick a variety of forms. A combination of types will ensure ideal utilization and uptake by the body.


I recommend, in fact, four forms of calcium–citrate, carbonate, ascorbate and gluconate–at a total dosage of 1,000 milligrams daily. This will ensure maximum concentration and maximum absorption. Also, remember that vitamin D is essential for your body to make proper use of calcium. Therefore, include 400 IU (International Units) of vitamin D daily, as well.


So the next time you consider your calcium needs, think beyond one type only. Find a quality supplement that contains all four kinds.


But don’t forget to include some great food sources–such as nonfat milk, yogurt, spinach, salmon and almonds–to fulfill your daily calcium requirements.


Question: Can drinking cola weaken my bones even if I get a lot of calcium in my diet?
S.P., Lexington, Kentucky


Answer:Unfortunately, drinking more milk or eating more dairy products does not compensate for the damage cola can have on your bones.


In a Tufts University study, women who drank cola daily had lower bone-mineral density than those who drank cola once a week (or less often) or drank clear soda. Both groups had similar calcium intake.


The decrease in bone density wasn’t caused by lower calcium, according to Katherine Tucker, Ph.D., associate professor of nutritional epidemiology at Tufts. It apparently resulted from increased levels of phosphoric acid, which can interfere with absorption of calcium.


Cola contains 44-62 milligrams of phosphoric acid per 12-ounce serving (the volume of a typical can). It is added to cola, but not to other sodas, to give it tartness.


In everyday foods, including dairy products, phosphoric acid doesn’t appear to cause the same problem, because when it’s packed with other nutrients the body absorbs it normally. Cola combines phosphoric acid without any calcium, and as a result “that extra phosphorus binds with calcium and prevents it from being absorbed,” Tucker stated.


Colas, and all soft drinks for that matter, don’t have any nutritional value and are virtually “empty calories.” It’s best to substitute soft drinks for more nutritious beverages such as sugar-free, all-natural juices; nonfat or low-fat milk; and water. All of these are very good for your health and your bones.


Reginald B. Cherry, M.D., has been practicing diagnostic and preventive medicine for more than 30 years and specializes in the use of nutrition, exercise and natural supplements to lower disease risk. He is the author of several best-selling books and teaches health and healing through his weekly television program, The Doctor and the Word. For more about his ministry, visit www.drcherry.org. Before taking any nutritional supplement, consult your doctor.

CHARISMA NEWSLETTERS

Stay up-to-date with current issues, Christian teachings, entertainment news, videos & more.

The latest breaking Christian news you need to know about as soon as it happens.

Prophetic messages from respected leaders & news of how God is moving throughout the world. 


MORE FROM CHARISMA

Is He a God of Wrath or a God of Love?

Is He a God of Wrath or a God of Love?

Do you think the God of the Old Testament is a God of wrath, and the God of the New Testament is a God of love? The truth is that God is the same throughout the entire Bible. His wrath and His love are revealed in both the Old and the New Testaments. So why, then, did...

How You Can Have a Perfect Heart

How You Can Have a Perfect Heart

Your heart is the most important part of you. It’s not only a physical organ that keeps your blood pumping, but when the Bible refers to the heart, it’s talking about who you really are. Each person has an inner and an outer life. There’s the person we show to...

How the FBI Raid on Mar-a-Lago Is Spiritual Warfare

How the FBI Raid on Mar-a-Lago Is Spiritual Warfare

It's been a few days since the FBI raided President Donald Trump's home in Mar-a-Lago, and the Biden Administration has yet to explain to the American people why they did what's never been done in American history—the government raiding the home of a former president....

How the Holy Spirit Can Restore Your True Sanity

How the Holy Spirit Can Restore Your True Sanity

Most of my life I tried to avoid one thing—being crazy or insane. When I was growing up my mother had emotional issues and saw a psychiatrist regularly. She was on medication which only seemed to make her mood swings worse. She had high highs, and low lows. When I...

Israel Prophecy: The Enemy is Stirring an Unimaginable Conflict

Israel Prophecy: The Enemy is Stirring an Unimaginable Conflict

https://www.youtube.com/watch?v=KJFFqAgykmU A cease-fire between Israel and Palestinian militants took effect late Sunday in a bid to end nearly three days of violence that killed dozens of Palestinians and disrupted the lives of hundreds of thousands of Israelis,...

RECENT ARTICLES

Why Partial Obedience to God is Disobedience

My husband had a saying for our children growing up. “Partial obedience is disobedience.” He wanted them to understand that doing half the plan would not get them the full reward. Another reminder...
Kingdom Economics: Why is America Declining Spiritually So Quickly?

Kingdom Economics: Why is America Declining Spiritually So Quickly?

The Bureau of Labor Statistics released a surprisingly strong July Employment Report.  Total nonfarm employment was 528K (398K previously, 250K expected).  Private nonfarm employment was 471K (404K previously, 230K expected). The headline unemployment rate dropped to...

Can You Discern Spiritual Wind?

Can You Discern Spiritual Wind?

The wind is a funny thing. We do not know where it comes from nor where it goes. We cannot see it, but we can see and feel its effects. Wind can be gentle and refreshing, cold or hot, strong, and dangerous, and everything in between. When the wind blows, we must...

Messianic Rabbi: He That Has an Eye, Let Him Hear

Messianic Rabbi: He That Has an Eye, Let Him Hear

It is interesting that, as a Messianic rabbi the question I am asked most often by Christians is if I believe that they as Christians have to celebrate, or observe, the biblical Holy Days. They are usually asking about those days listed in Leviticus 23: Shabbat, Yom...

How the Holy Spirit Is Preparing America

How the Holy Spirit Is Preparing America

As the crackdown against Christianity in America grows, it is a cycle believers have seen before. While no one celebrates their religious freedom coming under attack, God has used this persecution to great effect throughout history. Over the centuries, there have been...

Dealing Effectively with the Dynamics of Change

Dealing Effectively with the Dynamics of Change

Change can be challenging. Some people look forward to change and embrace it. Some people dread change and try to avoid it. Since change is inevitable, so here are some of the dynamics surrounding change and the specific strategies to deal with change more...

God’s Holy Interruption Is Coming Soon

God’s Holy Interruption Is Coming Soon

This past weekend I preached at The Roads Church, a charismatic congregation located in the tiny town of Norris City, Illinois. Located amid cornfields, the population is only 1,325, but almost that many people visit the church on weekends. They come from all over...

Pin It on Pinterest

[class^="wpforms-"]
[class^="wpforms-"]
[class^="wpforms-"]
[class^="wpforms-"]
[class^="wpforms-"]
[class^="wpforms-"]
[class^="wpforms-"]
[class^="wpforms-"]
[class^="wpforms-"]
[class^="wpforms-"]
[class^="wpforms-"]
[class^="wpforms-"]
[class^="wpforms-"]
[class^="wpforms-"]
[class^="wpforms-"]
[class^="wpforms-"]