Re: Calcium and Magnesium question - OT

nigel wrote:
x-no-archive: yes

firemonkey wrote:


You should be able to get all the calcium you need from your daily diet. Adults need 700 mg a day.


The most often quoted RDA seems to be 800mg. Some people might require more depending on circumstances.


What happens if I take too much?

Taking high doses of calcium could lead to stomach pain and diarrhoea.


Too simplistic - prolonged overindulgence reportedly leads to an inability to absorb.


Do I need to eat dairy products to get enough calcium? Aren't they high in fat?


But they don't answer the first question :(

It's a good idea to have some milk or other dairy products every day, because they are the richest sources of calcium. They also contain other valuable vitamins and minerals, as well as protein. Some dairy products can be high in fat, but there are plenty of lower-fat options you can choose, or you could have just a small amount of the high-fat varieties. To cut down on fat, try using:

* skimmed or semi-skimmed milk
* low-fat spread instead of butter
* cottage cheese, low-fat cream cheese and reduced-fat versions of hard cheeses such as Cheddar, Cheshire and Edam
* low-fat yoghurt or fromage frais
* yoghurt instead of cream in cooking, or less of a stronger-tasting cheese

<snip>

People with lactose intolerance often find that they can eat cheese and yoghurt without any problems.

No. Lactose intolerance is lactose intolerance. Many people who have self-diagnosed themselves as lactose intolerant are merely unable to drink cow's milk. Lazy author!

However, if you have a milk allergy, rather than lactose intolerance, you should avoid all milk products, including those made with milk from sheep and goats.

Almost exactly wrong. Lazy author.

Evil Nigel



http://www.corecharity.org.uk/Lactose-Intolerance.html
http://www.healthcastle.com/herb_lact.shtml

Yogurt and kefir. People can be more tolerant of traditionally made yogurt than milk because it contains lactase enzyme produced by the bacterial cultures used to make the yogurt. However, many commercial brands contain milk solids, increasing the lactose content.

Cheeses. Traditionally made hard cheese (such as Swiss cheese) and soft ripened cheeses may create less reaction than the equivalent amount of milk because of the processes involved. Fermentation and higher fat content contribute to lesser amounts of lactose. Traditionally made Swiss or Cheddar might contain 10% of the lactose found in whole milk. In addition, the traditional aging methods of cheese (over 2 years) reduces their lactose content to practically nothing.[2] Commercial cheese brands, however, are generally manufactured by modern processes that do not have the same lactose reducing properties, and as no regulations mandate what qualifies as an "aged" cheese, this description does not provide any indication of whether the process used significantly reduced lactose.

http://en.wikipedia.org/wiki/Lactose_intolerance


For affected adults, taking lactose in milk causes no harm, the worst that can happen is the development of wind or mild diarrhoea. For most adults, it is a matter of finding how much milk can be taken without causing symptoms. This is done by noting when you take milk or a milk product and whether or not it causes any symptoms. Most people will find, for example, that they can take milk in tea or coffee, though a glass of milk or a milk pudding causes them a mild upset.

Some people can take yoghurt without trouble because the lactose in the milk has been fermented by the bacteria used to make it. Hard cheese is naturally low in lactose and is usually well tolerated. There are lactose reduced milks, which are available in supermarkets. These can be used with cereals or in puddings.

It is important to try to include cheese, yoghurt and low lactose milk in the diet if normal milk is being avoided. Dairy products are an excellent source of vitamins and calcium.

http://www.mymultiplesclerosis.co.uk/hypolactasia.html


Treatment for lactose intolerance depends on how sensitive you are to foods that contain lactose.

Mildly sensitive

If you are mildly lactose intolerant, paying close attention to your diet and carefully monitoring what you eat may be all that is needed to avoid the symptoms. Drinking milk as part of a meal, rather than on its own, will help improve the absorption process within your digestive system.

Substitute fresh dairy products with fermented ones (products that have been broken down by substances, such as yeast, bacteria or other micro-organisms). Fermented dairy products include:

* probiotic yoghurts,
* probiotic milk,
* sour cream,
* cottage cheese and,
* hard cheeses, such as Edam and Cheddar.

As well as the above dairy products, non-dairy products, such as soya milk, are also good alternatives. However, it is important that you try not to eliminate dairy products completely from your diet as they provide important nutrients. Also, if you decide to experiment with what you can and cannot eat, make sure that you introduce new foods gradually rather than all at once. This will help you to get used to any foods you may be sensitive to.

Lactase enzyme in liquid form (usually as drops) can be taken before a meal or added to milk. This can be very effective in helping your digestive system to digest the lactose in the meal. You can also take lactase pills (lactase enzyme capsules) before a meal. Both lactase enzyme drops and capsules are available from most health foods shops.

Very sensitive

If you are sensitive to foods containing lactose, you need to be aware of the foods that cause the problem, and avoid them. When buying food products, check the labels for the nutritional information. See the prevention section for a list of common foods that may contain lactose.

Missing out on the nutrients provided by milk and products containing lactose can lead to deficiencies in calcium and other important minerals. Therefore, if you are very sensitive to foods containing lactose, you should talk to your GP about your diet. You may need to have regular bone mineral density checks.

If you are unable to eat most dairy products, there are other ways you can stock up on calcium. For example, you can include foods such as:

* broccoli,
* soya milk
* horseradish,
* watercress,
* red kidney beans,
* soya beans,
* cabbage,
* peas,
* celery,
* parsnips, and
* fish containing edible bones, for example sardines



http://www.cks.nhs.uk/patient_information_leaflet/lactose_intolerance

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