Tag: calcium

Is Tofu a Good Source of Calcium?

by Monica Reinagel, MS, LDN

Karen writes: “How would you rate tofu as a source of calcium? Is it bioavailable?”

Calcium sulfate is often used as a coagulant in the tofu making process. It’s added to the soymilk to get it to set into a solid form. The more coagulant you add, the firmer the tofu gets. As a result, firm tofu will contain more calcium per serving.

The exact amount of calcium per serving varies considerably by brand, so check those nutrition facts labels.

Calcium sulfate is also a bioavailable form of calcium which can rival milk as a source.

A cup (8 oz) of milk contain about 300 mg of elemental calcium, about a third of which is absorbed from the digestive tract, providing about 96 mg of calcium.  A three ounce serving of firm tofu can also provide 300 mg of calcium. Despite a slightly lower absorption rate, you’d still get about 93 mg of calcium out of it.

Note that the recommended intake of calcium (1000 to 1200mg per day) is based on the amount of calcium in the food and not the amount of calcium that you absorb. In other words, the recommendations take into consideration the fact that calcium absorption varies from food to food and are based on typical dietary patterns.

Here’s more on calcium absorbability from different foods.

Calcium Supplements: Safe or Not?

by Monica Reinagel, MS, LDN

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The National Osteoporosis Foundation published a new report this week, insisting that calcium supplements are safe for your heart. Two weeks ago, Johns Hopkins cardiologist Erin Michos published a paper saying the opposite.

She notes that the NOF review (which was funded by a pharmaceutical company that makes calcium supplements) omitted certain studies (such as the ones she included in her own review) that might have changed the conclusion.

These are just the latest two volleys in a five-year-long tennis match between experts on whether you should or shouldn’t take calcium supplements.  And you thought politics was divisive.  Continue reading “Calcium Supplements: Safe or Not?” >

Dairy, soy, and gluten-free sources of calcium

by Monica Reinagel, MS, LDN

almonds“My daughter is  gluten and dairy intolerant. She is breastfeeding and her baby has dairy and soy induced colitis. What foods can my daughter eat to get her calcium needs met and can she take a calcium supplement without causing intestine problems for the baby?”
Congratulations on the new baby in the family! The good news is that there are plenty of calcium-rich foods that are dairy, soy, and gluten free. Continue reading “Dairy, soy, and gluten-free sources of calcium” >

Is canned fish the ideal source of calcium?

by Monica Reinagel, MS, LDN

sardine_can_icon_by_yamshing-d578pmy[1]In a Nutrition Diva podcast on the best sources of calcium, I wrote:

“Fish such as sardines and canned salmon are great sources of calcium because they contain tiny bones that are so soft you’d never notice them but are rich in calcium. As a bonus, these fish are also among the few natural food sources of vitamin D [which helps your body absorb and use that calcium.]”

A 3 oz can of salmon or sardines can provide up to 25% of your daily calcium requirement and 100% of your vitamin D–not to mention a healthy dose of omega-3 fatty acids.

But not always. Continue reading “Is canned fish the ideal source of calcium?” >

This week: surprising heart healthy foods, calcium warnings, and comparison of hemp, chia, and flax

by Monica Reinagel, MS, LDN

The annual observation of  Heart Health month always triggers a predictable parade of articles endorsing the same “heart healthy” foods: almonds, flax, salmon, red wine, chocolate.  This year, I decided to go rogue with five heart-healthy foods that you probably didn’t see on anyone else’s list, along with the reasons they deserve a place on your cardio-conscious diet. But maybe I shouldn’t assume that everyone has gotten the memo on diet and heart health. This reader’s doctor actually suggested that she start using  powdered creamer in her coffee to help bring down her high cholesterol levels.  After picking my jaw up off the floor, I made a different suggestion.

At your request, I also put together a comparison of flax, chia, and hemp seed. Are all high in fiber and omega-3s–but there are also a few important differences. Find out how these three seeds stack up nutritionally and how to use them.

Calcium was also in the news this week, with a new study linking high dose calcium supplements to heart disease.  Read my recommendations for balancing bone health and heart health.  Also, find out  how much calcium is absorbed from various foods.  Also, a tip on what to do with the liquid that sometimes forms on top of yogurt.

Thanks for all the great questions and topic suggestions. Coming up soon: Wagering on Weight Loss, and a review of the Paleo Diet!

Truth about TCBY’s new Super Fro-Yo, Perils of Unplanned Eating, and more

by Monica Reinagel, MS, LDN

With the eye of Sandy bearing down quickly, I’m not sure how much longer I’ll have power, so I will post a quick update while I still can!

Last week’s Nutrition Diva podcast talks about unplanned eating and how these “calories of opportunity” can sabotage a healthy diet.  This week, I went on an undercover stake out [LIVE VIDEO] to get the “scoop” on TCBY’s new Super Fro Yo, which they are promoting as a “guilt-free indulgence.” Get all the gripping details here.

Speaking of yogurt, the Nutrition Diva newsletter featured a listener question about what happens to the nutrients in milk when you make it into yogurt and another on the value of calcium-fortified foods. Are they any better than supplements?

Finally, I was honored to be nominated for Best Health and Lifestyle podcast in the 2012 Stitcher Awards.  I’m always flattered to be nominated for these things but, to tell you the truth, I’m unwilling to subject my network to the relentless “get out the vote” effort that winning requires.  Still, it’s nice to be noticed. (If you do want to vote, which you can do daily, you can do that here.)

Stay safe in the storm! If you lose power, save the canned goods and pasta and eat the most perishable items first!  I’ll see you when it’s over.

 

This week: dangers of moderation, herding calcium, a very modern “ancient” grain, and flax recipes

by Monica Reinagel, MS, LDN
How to keep calcium in bones and out of arteries

In last week’s podcast, I talked about the merits of moderation. But I’m not one to leave the dark side unexplored! This week’s Nutrition Diva show takes a closer look at the possible pitfalls of an “everything in moderation” philosophy.  Following up on last week’s post on the  new calcium recommendations, I’ve got an answer to a reader question on how to make sure calcium ends up where it’s supposed to.  On the Quick and Dirty Blog, we ask how an “ancient” grain ended up with a registered trademark. And for all of you with flaxseed in the cupboard and no idea what to do with it, I’ve got some recipe suggestions on the What’s Cooking blog.