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

4 years 3 months 2 weeks ago Monday, April 18 2016 Apr 18, 2016 Monday, April 18, 2016 12:00:00 PM CDT April 18, 2016 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
JEFFERSON CITY - As summer school ends in the capital city, United Way of Central Missouri starts its Food 4... More >>
14 hours ago Sunday, August 02 2020 Aug 2, 2020 Sunday, August 02, 2020 5:24:00 PM CDT August 02, 2020 in News
ST. LOUIS (AP) — A baby elephant died several weeks after it was born at the St. Louis Zoo. ... More >>
16 hours ago Sunday, August 02 2020 Aug 2, 2020 Sunday, August 02, 2020 3:37:55 PM CDT August 02, 2020 in News
COLUMBIA - On Sunday, Battle High School students finally got to walk across the stage. The graduations were... More >>
16 hours ago Sunday, August 02 2020 Aug 2, 2020 Sunday, August 02, 2020 2:54:00 PM CDT August 02, 2020 in News
COLUMBIA - Missourians will vote on August 4 on whether or not to pass Amendment 2. If passed, the amendment... More >>
17 hours ago Sunday, August 02 2020 Aug 2, 2020 Sunday, August 02, 2020 2:50:00 PM CDT August 02, 2020 in Target 8
COLUMBIA - Primary election day is this Tuesday, August 4, and Boone County Government will be open for business as... More >>
17 hours ago Sunday, August 02 2020 Aug 2, 2020 Sunday, August 02, 2020 2:32:00 PM CDT August 02, 2020 in News
SPRINGFIELD (AP) — A trial is set to start for a man charged in the 2017 killing of a transgender... More >>
19 hours ago Sunday, August 02 2020 Aug 2, 2020 Sunday, August 02, 2020 12:03:00 PM CDT August 02, 2020 in News
CNN -- Secretary of State Mike Pompeo said Sunday that Pr esident Donald Trump "will take action in the coming... More >>
20 hours ago Sunday, August 02 2020 Aug 2, 2020 Sunday, August 02, 2020 11:46:13 AM CDT August 02, 2020 in News
CAPE CANAVERAL, Fla. (AP) — The first astronauts to ride a SpaceX capsule into orbit are headed toward a splashdown... More >>
20 hours ago Sunday, August 02 2020 Aug 2, 2020 Sunday, August 02, 2020 11:08:00 AM CDT August 02, 2020 in News
COLUMBIA - Columbia Police are investigating shots fired in the 5300 block of Godas Circle around 1 a.m. Sunday. ... More >>
22 hours ago Sunday, August 02 2020 Aug 2, 2020 Sunday, August 02, 2020 9:48:00 AM CDT August 02, 2020 in News
NEW FLORENCE -- A train went off the tracks in New Florence this morning. According to a Facebook post... More >>
22 hours ago Sunday, August 02 2020 Aug 2, 2020 Sunday, August 02, 2020 9:16:00 AM CDT August 02, 2020 in News
MEXICO – Trish Harris of Mexico, Mo. says she reminds her 2-year-old everyday who his father is. His father,... More >>
1 day ago Saturday, August 01 2020 Aug 1, 2020 Saturday, August 01, 2020 8:54:00 PM CDT August 01, 2020 in News
COLUMBIA - Two schools, two graduations. Graduates had the opportunity to finally celebrate four years worth of hard work Saturday.... More >>
1 day ago Saturday, August 01 2020 Aug 1, 2020 Saturday, August 01, 2020 7:56:00 PM CDT August 01, 2020 in News
COLUMBIA, Mo. (AP) — A former assistant state attorney general and a former federal prosecutor are vying in Tuesday's Democratic... More >>
1 day ago Saturday, August 01 2020 Aug 1, 2020 Saturday, August 01, 2020 12:57:00 PM CDT August 01, 2020 in News
WARRENSBURG - One woman is dead and two people are injured after a shooting in Warrensburg Saturday morning. ... More >>
1 day ago Saturday, August 01 2020 Aug 1, 2020 Saturday, August 01, 2020 12:00:00 PM CDT August 01, 2020 in News
QUINCY, Ill. - One suspect in a deadly Audrain County home invasion was arrested Friday night. Quincy Police said... More >>
1 day ago Saturday, August 01 2020 Aug 1, 2020 Saturday, August 01, 2020 10:58:00 AM CDT August 01, 2020 in News
As COVID-19 continues to spread, KOMU 8 will continue to update you about impacts in the community. You can... More >>
1 day ago Saturday, August 01 2020 Aug 1, 2020 Saturday, August 01, 2020 9:13:00 AM CDT August 01, 2020 in News
COLUMBIA - 58-year-old Columbia resident Clayton Jacobs has been reported missing after he was last seen by his neighbors on... More >>
2 days ago Saturday, August 01 2020 Aug 1, 2020 Saturday, August 01, 2020 12:15:00 AM CDT August 01, 2020 in News
MILWAUKEE ( KSDK ) — The Cardinals-Brewers game scheduled for Friday afternoon has been postponed again due to... More >>
2 days ago Friday, July 31 2020 Jul 31, 2020 Friday, July 31, 2020 11:00:00 PM CDT July 31, 2020 in News
Columbia, MO
Broken Clouds 65°
8am 64°
9am 67°
10am 68°
11am 70°