You're young, and you think you're safe from calcium-deficiency health complications like osteoporosis. Are you really? Youth.SG asked Grace Koh, a nutritionist from Youth Health Division, Health Promotion Board, on all you need to know about this dietary element.

Youth.SG : What are the signs of calcium deficiency in youth (late teens, early 20s)?
Grace: Bone growth is most rapid during childhood and the teenage years. While it may not always be possible to detect immediate signs of calcium deficiency among youth, inadequate calcium intake during an individual’s youth may reduce his/her bone mass (density) and hinder the achievement of peak bone mass.  This in turn increases the risk of osteoporosis in later life.

Do different age groups face different calcium needs? How much is enough?
The recommended daily dietary allowance for calcium is 700mg for age 7-9, 1000mg for age 10-18 and 800mg for age 19-<50.

What are the best sources of calcium?
The best calcium sources are dairy products such as milk, cheese and yoghurt (low-fat versions contain similar amounts of calcium). Other good sources include dark green leafy vegetables and fish with edible bones (such as sardines), nuts, calcium-fortified products (such as cereals and soybean drink) and tofu.

Is there a difference in the type of calcium found in different food?
There is no difference in the type of calcium found in different food sources.  

Are calcium-fortified products any good? How is calcium added?
Calcium-fortified products are food products with added calcium salts (such as calcium carbonate) which are incorporated during the production process. Consumption of calcium-fortified food products can help us meet our daily recommended calcium intake.  

Milk has increasingly been linked to a list of medical ailments ranging from allergies to cancer. Critics say that industrial practices (pasteurization process, farming practices such as including antibiotics and protein substitutes in cows' diet) are to blame. How valid is this argument?
(No comment)

When is milk harmful?
(No comment)

To maintain bone density, it is recommended that alcohol, caffeine and smoking are avoided. Why?
In general, smoking, alcohol and caffeine appear to decrease calcium absorption and/or increase calcium excretion hence exerting a negative impact on bone density.

What else can work against maintaining bone density?
Weight bearing exercises (activities which we perform on our feet that works our bones and muscles against gravity) can help build bone mass and prevent osteoporosis.  Possible activities include brisk walking, jogging, ball games and dancing. Remember to engage in at least 60 minutes of physical activity a day for 5 or more times a week to reap the benefits of an active lifestyle.

What aids calcium absorption, besides Vitamin D?
Calcium and vitamin D are important for building strong bones. Calcium is stored in bones for bone density and strength. Vitamin D increases calcium absorption from our food. Just 15 minutes of daily sunlight outdoors will ensure sufficient vitamin D. However, avoid the hottest periods of the day. Eat a well-balanced diet with food from the 4 main food groups (meat and alternatives; fruit; vegetables; rice and alternatives) in the Healthy Diet Pyramid to ensure that you have adequate amounts of various nutrients essential for health.

Heard that? Get your calcium today, whichever way you like it. LCL

Lai Chow is the editor of Youth.SG. She is often mistaken for a man, 'nuff said.

THIS ARTICLE IS PART OF Nov 30-Dec 6 :: The Red Ribbon Issue