Calcium-rich foods protect bone health in adults

Every so often a report is published that claims a miracle food has the potential to prevent cancer, halt heart disease or increase energy levels. Yet, research has consistently proved that a balanced diet and moderate physical activity is the best approach for the average healthy adult. People with special health situations should follow their doctor's advice.

Why is a balanced diet always touted? Different foods contain different kinds of nutrients, such as protein, minerals, vitamins and carbohydrates. So a variety of foods should be eaten to provide all the nutrients the body needs to maintain good health.

There is a common misconception that only growing children need calcium. But adults also need calcium and vitamin D to protect bone heath during life. The body cannot make its own calcium. It can be supplied by eating calcium-rich foods.

Primary sources of calcium sources are milk, yogurt and cheese. Some people are lactose intolerant and have difficulty digesting milk products. They may ask their doctor about getting their calcium through nondairy calcium-rich foods, taking calcium/vitamin D supplements, using lactase pills or drops that make milk products digestible or drinking lactose-reduced milk.

Other foods that contain smaller amounts of calcium are meats, poultry, fish, dry beans, eggs and nuts, sardines and salmon with bones, oyster and tofu made with calcium salt, deep leafy greens.

Vitamin D is necessary for the absorption of calcium. Vitamin D is found in fish, eggs, fortified milk, cod liver oil. The sun adds to the daily vitamin D production and 10 minutes of exposure may be enough to prevent deficiencies.

The Better Living for Texans food stamp nutrition program teaches adults and children how to eat for every stage of their lives. Better Living for Texans offers classes that focus on basic nutrition, food safety and smart grocery shopping. To schedule a class, contact the Texas AgriLife Extension office at 383-1026.

Nora N. Garza is a County Extension Agent with Texas AgriLife Extension Service in Hidalgo County, a part of the Texas A&M System.