Why Men Need Calcium in Their Diet Too

If you're female, you've probably heard from your doctor and other health care professionals that calcium is an important component of a healthy diet for women today. But, what about men? Do they need calcium too for a healthy diet and lifestyle? You'd be surprised at the answer.

Calcium is a must for both men and women

Health care professionals agree that both men and women may benefit from increasing their calcium intake. According to experts at the Mayo Clinic, both men and women experience bone loss as they age. For some men, the problem is more serious and, as such, supplementing their diet with calcium will compensate for significant bone loss and keep the bones healthy and strong.

Men need at least 1000 mg of calcium in their diet each day

According to experts at the Mayo Clinic, men between the ages of 19 and 50 should aim for at least 1,000 mg per day. For older men, this level needs to be increased to 1,200 mg per day. Much of this calcium can be derived from a healthy diet that includes plenty of fruits and vegetables. If this isn't possible, men may need to take a calcium supplement. Of course, men should consult their doctors, nutritionists and other health care professionals about the appropriate amount of calcium they need in their diet.

Men need to get serious about calcium

Calcium deficiency is typically associated with women, but did you know that 1 in five of the 25 million Americans with osteoporosis is a man? And, this percentage increases as life expectancy increases. Calcium deficiency is also associated with serious medical conditions, like colon cancer, tooth decay and loss and, even, hypertension, making calcium intake an important health consideration for men today. But, too much calcium in the diet has been associated with prostate cancer and other conditions.

Important studies have shown the protective role calcium plays in a man's diet, and it will be interesting to see how calcium intake affects men's overall health and wellness in the future. In thinking about the appropriate amount of calcium in the diet, men are encouraged to consult their doctors and other health care professionals. While calcium is an important addition to the diet, men will need to collaborate with their health care professionals to assess their dietary needs and determine the right amount of calcium intake needed.

Foods high in calcium

To get the amount of calcium they need each day, men will need to consume at least four servings of dairy products and calcium-rich foods each day. Where can men get this much calcium into their diet? Easy. Milk tops the list for providing a healthy amount of Vitamin D and calcium. Calcium-fortified beverages, such as fruit juice, are also great sources of calcium.

Other sources of calcium for men? Look for spinach, broccoli, curly kale, okra, red kidney beans, sardines, and salmon. Pasta and muesli cereal are calcium-rich dietary choices for men. Cheese is an excellent source of calcium, especially Edam, fresh Parmesan, Cheddar, and fresh Mozzarella. Figs and apricots are also loaded with calcium, making them a good dietary choice for men. Finally, you can find sufficient amounts of calcium in delicious foods, like pizza, lasagna, chinese food made with tofu, and so many others.

RESOURCES

Tips for making wise choices
Inside the Pyramid, My Food Pyramid
US Department of Agriculture

Dietary Supplement Fact Sheet: Calcium
Office of Dietary Supplements
National Institutes of Health

Calcium Nutrition: How to Choose Calcium-rich Foods
Written by Gloria Tsang, RD of HealthCastle.com (2007)