In the final of our nutrition series – we look at calcium.  Every move we make, every step we take, has a connection with calcium – how?  In our bones and teeth.  99% of all the calcium in our body is stored in our bones and teeth.  Calcium also helps support heart health, nerve functioning and muscle tissue.

As our bones are constantly breaking down and rebuilding, calcium (along with other factors) is an important contributor to this process and therefore consumption of dietary calcium becomes equally important.  During the intense growth phase of childhood through to early adulthood (mid 20’s) we lay the foundations for a strong and healthy skeletal frame, reaching our peak bone mass between our late 20’s to early 30’s.  During this time, we need a constant supply of calcium-based foods (and drinks) to support this growth.  At around 40 years of age, we start to slowly lose bone mass, and therefore our intake of calcium-based foods (and drink) becomes important for maintenance of our bone mass.

For people with coeliac disease, the risk of osteoporosis – a condition when bones become thinner and more fragile, resulting in a higher risk of fractures - is higher than those without coeliac disease.  This is due to the malabsorption of calcium (and other nutrients) that occurs before adhering to a gluten-free diet.   Once established on a strict gluten-free, absorption rates of nutrients should increase, and long-term bone health is likely to improve.

Dairy products are our richest source of calcium.  Products such as milk, yoghurt, and cheeses are great additions to everyone’s diet.  Other products such as fortified cereals, sardines, almonds and even broccoli are also sources of calcium within our diet.   The recommended daily requirement varies with age but on average we require approximately 1000mg per day.  A glass of lite blue or trim milk will contribute around 360mg/day and a pottle of yoghurt around 195 mg/day.  Add in some other sources such as a serving of low-fat cheese, some almonds and broccoli and many people can reach their requirements through their diet.  Supplementation should always be discussed with your health professional in the first instance.

For more information on calcium, osteoporosis and coeliac disease visit our website www.coeliac.org.nz and www.healthify.co.nz

The article was provided by the Coeliac New Zealand Dietary Education Manager. Suzanne Aitkin