Calcium Quiz

 

We all know calcium is good for building strong bones, but did you know that calcium also helps your muscles contract and relax, helps your blood clot and helps your nerves send messages?

 

To see how calcium savvy you are, try this quiz:

 

TRUE OR FALSE

 

1. You need calcium throughout your life, not just when you're young.

True False

 

2. A diet low in calcium may increase your risk of osteoporosis, hypertension and colon cancer.

True False

 

3. If you are on the go with little time to spare, taking a calcium supplement is the best way to meet your calcium needs.

True False

 

4. If you consume a lot of calcium you will get kidney stones.

True False

 

5. If you are lactose intolerant, you should avoid all milk and dairy products.

True False

 

MULTIPLE CHOICE

 

6. To reach your calcium goals every day, you need to consume:

 

A. 1 to 2 servings from the Dairy Group

B. At least 3 servings from the Dairy Group

C. More than 4 servings from the Dairy Group

 

7. Which has the most calcium per 1 -cup serving?

 

A. Whole milk

B. 2% reduced-fat milk

C. 1% low-fat milk

D. Nonfat milk

E. Chocolate milk

 

8. To get about the same amount of calcium in 1 cup of milk, you need to consume:

 

A. 1 ½ ounces of cheese like cheddar or Swiss

B. 1 ½ cups cooked kale

C. 6 oranges

D. 6 corn tortillas

E. Any of the above

 

9. If you aren't getting enough calcium from you diet, your body will take what it needs from your:

 

A. Bones

B. Liver

C. Muscles

 

10. Vitamin D helps your body absorb calcium. You can meet your needs for vitamin D by:

 

A. Drinking vitamin D-fortified milk

B. Exposure to sunlight

C. Both A and B

 

Answers

 

1. You need calcium throughout your life, not just when you're young.

 

True. You never outgrow your need for calcium. Adults, both men and women need at least 1,000 mg every day. Why? Even after you've stopped growing tall, your bones continue to grow strong and dense up until about 30. As you continue to age, calcium helps maintain your bone density.

 

2. A diet low in calcium may increase your risk of osteoporosis, hypertension and colon cancer.

 

True. Meeting your calcium needs may reduce your risk of osteoporosis by helping you reach your genetically determined peak bone mass, usually at around age 30., and by slowing age-related bone loss in later years. Research shows that getting plenty of calcium can help keep your blood pressure in check and may also reduce your risk of colon cancer.

 

3. If you are on the go with little time to spare, taking a calcium supplement is the best way to meet your calcium needs.

 

True. High quality calcium supplements have gradually become the major source of calcium supply for many people. More and more calcium products powered by new technology breakthroughs are available today. Those products tend to be more effective and distinguished with their multi-functional feature. Some of those calcium supplements are used extensively for bone and joint disorders such as arthritis, osteoporosis, bone spurs and fibromyalgia.

 

4. If you consume a lot of calcium you will get kidney stones.

 

False. Unless you have a history of kidney stones, a high calcium intake - up to 2,000 mg per day - does not cause kidney stones. On the contrary, some research shows that consuming the recommended amount of calcium may actually reduce your risk of kidney stones.

 

5. If you are lactose intolerant, you should avoid all milk and dairy products.

 

False. You don't have to give up milk and dairy products if you have trouble digesting lactose. Most people who have trouble digesting lactose can consume at least 1 cup of milk with food. Aged cheeses like cheddar and yogurt with "live active cultures" are also more easily digested and lactose-free dairy products are another good choice.

 

6. To reach your calcium goals every day, you need to consume:

 

B. Most adults need 1,000 mg of calcium a day - or the amount found in 3 servings from the Dairy Group. One cup of milk, flavored or unflavored, contains about 300 mg of calcium, as does a cup of yogurt or 1.5 ounces of cheese. Milk and dairy products provide 75% of the available calcium in the food supply. Without them, it's unlikely you'll get enough of this bone-building mineral from your diet.

 

7. Which has the most calcium per 1 -cup serving?

 

D. Fat-free milk has the most calcium per 8-ounce serving, but all have approximately 300 mg per serving. These milks differ in their calorie and fat contents. If you're concerned about fat and calories, there are a variety of milk products to choose from:

2% reduced-fat milk (120 calories, 5 g fat)

1% low-fat milk (100 calories, 2.5 g fat)

Fat-free milk (80 calories, 0 g fat)

 

8.To get about the same amount of calcium in 1 cup of milk, you need to consume:

 

E. Milk and dairy products are the richest sources of well absorbed calcium - and they're convenient too. Other foods, including some green leafy vegetables, canned fish with edible bones, bread and cereals also contain calcium, but in smaller amounts compared to foods from the dairy group. Some foods like spinach contain substances that can decrease calcium absorption. For this reason, it's important to choose a variety of calcium-containing foods.

 

9.If you aren't getting enough calcium from you diet, your body will take what it needs from your:

 

A. If your diet's short of calcium, your body will "rob" what it needs from your bones for other important functions (e.g.., muscular contraction and relaxation, sending nerve signals, clotting blood). Over time, calcium losses from bone can increase your risk of the bone-crippling disease osteoporosis.

 

10.Vitamin D helps your body absorb calcium. You can meet your needs for vitamin D by:

 

C. Fortified milk and sunlight are good sources of vitamin D. When you are in the sun for about 15-20 minutes/day, your body makes enough vitamin D. If you stay indoors or wear a topical sunscreen with a SPF of 8 or greater, you will need to rely on food for vitamin D. Vitamin D-fortified milk is your best bet since it's one of the richest sources of vitamin D in the food supply.

 

If You Scored:

 

8-10 Excellent…you're taking steps that can help keep your bones in good shape.

 

5-7 Good… you are on the right track to good health, but you still need to bone-up on calcium.

 

1-4 Fair… you have some work to do to become a calcium whiz. Remember, it's never too late to strengthen your bones and your overall health.