Weekly Wellness: The mystery of the missing nutrients (part 3)

1 year 1 week 3 days ago April 18, 2016 Apr 18, 2016 Monday, April 18 2016 Monday, April 18, 2016 12:00:00 PM CDT in News
By: Amanda Barnes, KOMU 8 Wellness Coach

COLUMBIA - This week's mystery nnutient is the most abundant mineral in the body. It is required for vascular contraction, muscle function, nerve transmission, intracellular signaling and hormonal secretion. These critical metabolic functions are supported by less than 1 percent of what the body needs of this nutrient. The other 99 percent is stored in the bones and teeth to support their structure and function.

Did you know that your bones are continually remodeling with deposit and resoprtion of this nutrient? And the balance of this process changes with age. Bone formation exceeds resorption in periods of growth in children and adolescents, whereas in early and middle adulthood both processes are relatively equal. In aging adults, particularly among postmenopausal women, bone breakdown exceeds formation, resulting in bone loss that increases the risk of osteoporosis. Did you also know that men are prone to osteoporosis as well as women?

This week's mystery missing nutrient is calcium.

Why we need it: Calcium is an important nutrient that helps maintain healthy bones, assists in nerve transmission, and helps our blood clot. Our bodies need a lot of calcium to properly function (it's the most abundant material in the body), but our body also doesn't naturally produce the element, meaning we need to get all we need from our food (and supplements). Not getting enough calcium can lead to an increased risk of osteoporosis and bone fractures.

How much we need: Adults need to consume 1,000 mg per day (that's for adult men and women). Young adults and adults over 51 require a higher dose of calcium (1,200-1,300 mg).

How to get it: One cup collard greens (357 mg), 1/4 cup diced Swiss cheese (261 mg), one cup 2% nonfat milk (293 mg)

Top ten foods highest in calcium:

  1. Dark leafy greens (watercress)
  2. Low fat cheese (Mozzarella nonfat)
  3. Low fat milk and yogurt 
  4. Chinese cabbage (Pak Choi, Bok Choy)
  5. Fortified soy products (tofu)
  6. Okra (cooked)
  7. Broccoli
  8. Green snap beans
  9. Almonds
  10. Fish canned (sardines, in oil, with bones)

More News

Grid
List
COLUMBIA - According to a Columbia Police Department press release, officers arrested a suspect wanted by the St. Louis Police... More >>
4 minutes ago April 29, 2017 Apr 29, 2017 Saturday, April 29 2017 Saturday, April 29, 2017 4:12:00 AM CDT in News
COLUMBIA - Close to 25 environmental activists from mid-Missouri boarded a bus bound for Washington, D.C. Friday afternoon headed to... More >>
8 hours ago April 28, 2017 Apr 28, 2017 Friday, April 28 2017 Friday, April 28, 2017 7:35:00 PM CDT in Top Stories
COLUMBIA - The Missouri Department of Public Safety is preparing to respond to potential dangerous flooding in the forecast beginning... More >>
8 hours ago April 28, 2017 Apr 28, 2017 Friday, April 28 2017 Friday, April 28, 2017 7:20:00 PM CDT in Top Stories
JEFFERSON CITY - As prom season begins, the Jefferson City Police Department will start sending out more officers to monitor... More >>
9 hours ago April 28, 2017 Apr 28, 2017 Friday, April 28 2017 Friday, April 28, 2017 7:01:00 PM CDT in News
JEFFERSON CITY - Fatal accidents involving drugged driving have surpassed those involving drunk driving, according to a new study from... More >>
10 hours ago April 28, 2017 Apr 28, 2017 Friday, April 28 2017 Friday, April 28, 2017 5:36:00 PM CDT in Top Stories
ST. LOUIS — Thousands of workers in St. Louis are preparing to see a jump in pay now that the... More >>
11 hours ago April 28, 2017 Apr 28, 2017 Friday, April 28 2017 Friday, April 28, 2017 4:27:17 PM CDT in News
FULTON - Autopsy results confirmed the body found by the Fulton Police Department Monday is 31-year-old Carl L. DeBrodie, the... More >>
12 hours ago April 28, 2017 Apr 28, 2017 Friday, April 28 2017 Friday, April 28, 2017 3:51:00 PM CDT in News
COLUMBIA - Some Columbia utility customers are complaining because of recent past due notices sent out for the month of... More >>
12 hours ago April 28, 2017 Apr 28, 2017 Friday, April 28 2017 Friday, April 28, 2017 3:29:00 PM CDT in News
JEFFERSON CITY - Lincoln University’s Board of Curators announced Thursday it will suspend tenure and earned advancements for its faculty.... More >>
12 hours ago April 28, 2017 Apr 28, 2017 Friday, April 28 2017 Friday, April 28, 2017 3:24:00 PM CDT in News
COLUMBIA - Four teenagers were taken to the hospital Friday morning following a vehicle crash on I-70, according to the... More >>
13 hours ago April 28, 2017 Apr 28, 2017 Friday, April 28 2017 Friday, April 28, 2017 2:58:00 PM CDT in News
COLUMBIA – Music enhances and develops the life of 20-year-old Nathan Walton on a daily basis. "I play a... More >>
14 hours ago April 28, 2017 Apr 28, 2017 Friday, April 28 2017 Friday, April 28, 2017 2:01:00 PM CDT in News
COLUMBIA – Missouri Task Force 1 sent a team to Southern Missouri to help with the possible flooding in the... More >>
14 hours ago April 28, 2017 Apr 28, 2017 Friday, April 28 2017 Friday, April 28, 2017 2:01:00 PM CDT in News
COLUMBIA - The UM System Board of Curators approved amendments to the University of Missouri-Columbia's collected rules governing faculty standards... More >>
14 hours ago April 28, 2017 Apr 28, 2017 Friday, April 28 2017 Friday, April 28, 2017 1:32:00 PM CDT in News
COLUMBIA - The pollen count in Missouri is the highest it has been in ten years, but that might not... More >>
14 hours ago April 28, 2017 Apr 28, 2017 Friday, April 28 2017 Friday, April 28, 2017 1:23:00 PM CDT in News
COLUMBIA - A pilot program targeting food insecurity wrapped up at Rock Bridge High School Friday. The program, designed by... More >>
15 hours ago April 28, 2017 Apr 28, 2017 Friday, April 28 2017 Friday, April 28, 2017 1:06:00 PM CDT in News
SPRINGFIELD (AP) — A Missouri woman has been charged with first-degree involuntary manslaughter in connection to a fatal crash late... More >>
15 hours ago April 28, 2017 Apr 28, 2017 Friday, April 28 2017 Friday, April 28, 2017 1:02:00 PM CDT in News
KANSAS CITY, Mo. (AP) — Three people have been charged in the stabbing death of a Kansas man who was... More >>
15 hours ago April 28, 2017 Apr 28, 2017 Friday, April 28 2017 Friday, April 28, 2017 12:54:51 PM CDT in News
JEFFERSON CITY - The Federal Emergency Management Agency (FEMA) and state and local agencies held a public meeting Friday to... More >>
15 hours ago April 28, 2017 Apr 28, 2017 Friday, April 28 2017 Friday, April 28, 2017 12:53:00 PM CDT in News
Columbia, MO
Broken Clouds 56°
5am 54°
6am 54°
7am 54°
8am 56°

Select a station to view its upcoming schedule:

Coming Up Next

4:00a
LX.TV: 1st Look
4:30a
Paid Program
5:00a
Paid Program
4:00a
Paid Program
4:30a
Paid Program
5:00a
Paid Program

Tonight's Schedule

7:00p
2017 NHL Stanley Cup Playoffs
7:00p
Family Guy
7:30p
Family Guy
8:00p
Bob's Burgers
8:30p
Bob's Burgers
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld