Ch 8: CALCIUM, VIT D, & LACTOSE INTOLERANCE

Calcium recommendations

Adolescents: 1300 mg/day

Adults (19-50): 1000 mg/day

Over 50: 1200 mg/day

Calcium food sources

Dairy products (milk, cheese, yogurt), leafy greens (broccoli, kale, parsley), fortified foods, fish with bones.

Suggested milk intake amounts

Ages 2-8: 2 cups

Older Children: 3 cups

Adults: 3 cups

Pregnant: 3 cups

Women past Menopause: 3 cups

How to add calcium to daily meals

Incorporate dairy products, use fortified alternatives, add leafy greens to dishes, and include fish with bones in meals.

Vitamin D’s role in calcium absorption

Vitamin D promotes calcium absorption in the intestines, ensuring adequate calcium levels for bone health and metabolic functions. It is like the "key that unlocks the door to calcium absorption," facilitating its utilization in the body.

Vitamin D food sources

Fatty fish, egg yolks, fortified dairy products, and some fortified cereals.

Vitamin D & Sunlight Exposure

Vitamin D is manufactured in the skin after irect sun exposure. Darker skin will produce less Vitamin D compared to lighter skin. 10-15 mins of exposure 2-3 a week is sufficient for adequate Vitamin D synthesis.

Vitamin D supplements

Used to provide for those who have nutrient deficiencies or limited sunlight exposure. Avoid going over the 2000 IU or 50 mcg from food and supplememnts.

Lactose Intolerance

A condition in which individuals lack the Lactase enzyme needed to digest Lactose (milk sugar). Symptoms include diarrhea and intestinal gas. Treatmeants are based on the amount of lactose someone can consume without getting any symptoms. 2 cups of dairy product throughout the day will satisfy the patient’s needs.