Calcium in oranges, absorption rates

[Kasper]

I find out that my body really wants cheese.

I haven't been eating cheese for like 2 months since yesterday, but yesterday I bought some orangic raw cheese to try, and I really couldn't stop myself from eating it. I ate one piece of cheese (400 grams) in just like 30 minutes.

I read about the addictive substances in cheese, but I thought I could maybe something different.

I know that calcium theory of the wai diet, and I really believe it's true, but I thought you might get still not enough calcium, even if the daily requirements are much lower than general accepted.

My diet consists basicly of these fruits:

Mango (a lot), Banana (lot of), apples, Kiwi, , abricots, , pineapples, melon, peach, pear and sometimes some (wai) berries.

I eat every day mango's and banana's and the rest varies every day.

The calcium in this fruits per 500 gram are:
Apple: 35 mg
Abricots: 80 mg
Banana: 43 mg
Mango: 60 mg
Pear: 50 mg
Pineapple:80 mg
Melons: 30 mg
Peach: 20 mg

only kiwi's got something in the range of oranges:
Kiwi's: 250 mg
Oranges: 210 mg

So, sometimes I eat for a week no single kiwi. In these days I'm getting like 120.00mg calcium a day from fruit. From 4500 ml orange juice a day you get 517.97mg calcium a day.

Is this 120 mg a little bit too low? Even for wai standards ?

Maybe I should include some oranges and kiwi's in my daily routine ?

[RRM]

sometimes I eat for a week no single kiwi. In these days I'm getting like 120.00mg calcium a day from fruit.

You eat mainly mango and banana, right?
Even if you would only eat mango and banana, yu would ingest way more than 120 mg calcium daily.
For example:
The average 19-24 year old man needs about 2900 kcal daily.
To get that, you would need to eat (for example) at least 20 bananas and 6 mangos,
which contains a total of 329 mg calcium, which is enough.

Is this 120 mg a little bit too low? Even for wai standards ?

Yes, its too little.
Whether we consume 300 mg or 700 mg calcium daily, or sometimes even when we consume up to 1200 mg supplementary calcium daily,
only about 200 mg is absorbed into the blood, on the average, because that is obviously about what we need.

Maybe I should include some oranges and kiwi's in my daily routine ?

Its not essential for ingesting sufficient calcium.

[Kasper]

Okay, that's clear.

Maybe it's usefull to put somewhere on waiworld that's important to eat some calcium-rich fruit ?

[RRM]

I was editing my post while you were posting, so you missed half my post...

[Kasper]

You eat mainly mango and banana, right?
Even if you would only eat mango and banana, you would ingest way more than 120 mg calcium daily.

I eat 2kg fruit a day. I just inserted 2000 gram banana in the calculator, because I thought the calcium level of banana is the most average of the fruits I eat (without kiwi). I only calculated the calcium of the fruit I eat, to compare with oranges. I didn't say I get 120 mg calcium a day, but from fruit I get something like 120 mg a day.

For example:
The average 19-24 year old man needs about 2900 kcal daily.
To get that, you would need to eat (for example) at least 20 bananas and 6 mangos,
which contains a total of 329 mg calcium, which is enough.

This is if you get all your kcal from fruit. I just eat 2 kg fruit, but I eat also 100 gram coconut oil, 100 gram tuna and 6 egg yolks a day. Which counts for 2800 kcal.

Code: Select all

RDA: FDA Men, 19-24yr (177cm/70in, 72kg/160lb)

Your selection:
[Item 1] 1000g (grams) of Banana (Musa X paradisiaca), [1],
[Item 2] 500g (grams) of Mango (Magnifera indica L.), [1][2],
[Item 3] 500g (grams) of Apple (Malus sylvestris), no skin, [1],
[Item 6] 100g (grams) of Olive oil (Olea europea), [1],
[Item 7] 6units of Chicken egg yolk (Gallus domesticus), raw, [1],
[Item 8] 100g (grams) of Tuna (Thunnus spp.), [2][1].

Weight:.................................2299.60g

Nutrients...............................Quantity..............RDA

Energy..................................2878.56kcal .....2900.00kcal  
Carbohydrate.............................395.27g ..............?g  
Fat......................................153.94g ..............?g  
Protein...................................51.79g ..........58.00g  
Water...................................1683.56ml .............?ml  
Fiber.....................................42.50g ..............?g  

Vitamins
Vitamin A, RE (Retinol Equivalent)......3076.66mcg ......1000.00mcg  
-Beta-carotene..........................5800.00mcg ............?mcg  no data:1,3,6,7,8
Vitamin B1, Thiamin........................1.22mg ..........1.50mg  
Vitamin B2, Riboflavin.....................2.14mg ..........1.70mg  
Vitamin B3, Niacin/Nicotinamide...........17.26mg .........19.00mg  
Vitamin B5, Pantothenic acid...............8.15mg .............?mg  
Vitamin B6, Pyridoxine.....................7.53mg ..........2.00mg  
Vitamin B8, Biotin.........................0.00mcg ............?mcg  no data:1,2,3,6,7,8
Vitamin B9, Folic acid...................405.43mcg .......200.00mcg  
Vitamin B12................................7.34mcg .........2.00mcg  
Vitamin C, Ascorbic acid.................250.50mg .........60.00mg  
Vitamin D................................329.00IU ........400.00IU  
Vitamin E.................................24.74mg .........10.00mg  
Vitamin K..................................0.00mcg ........70.00mcg  no data:1,2,3,6,7,8

Minerals and trace elements[b]
Calcium, Ca..............................306.45mg .......1200.00mg  [/b]
Iron, Fe...................................8.99mg .........10.00mg  
Magnesium, Mg............................408.96mg ........350.00mg  
Phosphorus, P............................977.04mg .......1200.00mg  
Sodium, Na...............................105.82mg .............?mg  
Potassium, K............................5842.62mg .............?mg  
Zinc, Zn...................................5.67mg .........15.00mg  
Iodide, I.................................58.00mcg .......150.00mcg  no data:1,3,6,7
Selenium, Se.............................142.51mcg ........70.00mcg  
 
Total sugar................................0.00g ..............?g  no data:1,2,3,6,7,8
Glucose....................................4.25g ..............?g  no data:1,3,6,7,8
Fructose..................................13.00g ..............?g  no data:1,3,6,7,8
Sucrose...................................45.00g ..............?g  no data:1,3,6,7,8
Lactose....................................0.00g ..............?g  no data:1,2,3,6,7,8
Starch.....................................0.00g ..............?g  no data:1,2,3,6,7,8

Fats
Fat, saturated............................25.51g ..............?g  no data:8
Fat, monounsaturated......................86.34g ..............?g  no data:8
Fat, polyunsaturated......................14.18g ..............?g  no data:8

Omega-3 fatty acids
18:3 n-3, linolenic acid (LNA).............1.57g ..............?g  
20:5 n-3, eicosapentaenoic acid (EPA)......1.08g ..............?g  
22:5 n-3, docosapentaenoic acid (DPA)......0.19g ..............?g  
22:6 n-3, docosahexaenoic acid (DHA).......2.39g ..............?g  
 
Cholesterol.............................1275.87mg .............?mg  no data:8

So, even if I eat no kiwi's I get enough calcium a day I guess ?

Whether we consume 300 mg or 700 mg calcium daily, or sometimes even when we consume up to 1200 mg supplementary calcium daily,
only about 200 mg is absorbed into the blood, on the average, because that is obviously about what we need.

Which scientific publication claims this ?

[RRM]

So, even if I eat no kiwi's I get enough calcium a day I guess ?

Yes.

Whether we consume 300 mg or 700 mg calcium daily, or sometimes even when we consume up to 1200 mg supplementary calcium daily,
only about 200 mg is absorbed into the blood, on the average, because that is obviously about what we need.

Which scientific publication claims this ?

Its not a claim, but about absorption rates.
Kung AW, Age-related osteoporosis in Chinese: an evaluation of the response of intestinal calcium absorption and calcitropic hormones to dietary calcium deprivation. Am. J. Clin. Nutr. 1998 / 68 (6) / 1291-1297.

[Kasper]

Whether we consume 300 mg or 700 mg calcium daily, or sometimes even when we consume up to 1200 mg supplementary calcium daily,
only about 200 mg is absorbed into the blood, on the average, because that is obviously about what we need.

Kung AW, Age-related osteoporosis in Chinese: an evaluation of the response of intestinal calcium absorption and calcitropic hormones to dietary calcium deprivation. Am. J. Clin. Nutr. 1998 / 68 (6) / 1291-1297.

If I intrepet it correct, then this article states:
The absorption rate for young people at:
- 1200 mg calcium daily is 59 % = 708 mg calcium absorbed
- 600 mg calcium daily is 64 % = 384 mg calcium absorbed
- 300 mg calcium daily is 68 % = 204 mg calcium absorbed

But I guess that in the 1200 mg group much more calcium is secreted by urine. And thus, in every group about 200 mg is absorbed into the blood on the average ? But maybe you can explain how you find your 200 mg absorbed into the blood ?

[RRM]

Whether we consume 300 mg or 700 mg calcium daily, or sometimes even when we consume up to 1200 mg supplementary calcium daily,
only about 200 mg is absorbed into the blood, on the average, because that is obviously about what we need.

If I intrepet it correct, then this article states:
The absorption rate for young people at:
- 1200 mg calcium daily is 59 % = 708 mg calcium absorbed
- 600 mg calcium daily is 64 % = 384 mg calcium absorbed
- 300 mg calcium daily is 68 % = 204 mg calcium absorbed

Yes, correct, but you leave out 1 of the 2 dietary phases and you include the 2 phases that are about (1200 and 600 mg) supplementary calcium.
I was talking about dietary calcium (phase 3 and 4) and that actual calcium absorption in these 2 groups (roughly 200 mg) is what also sometimes happens even when you take supplements.
(the sometimes refers to an individual subject deviating from the average)
Phase 3 was about 'just' dietary calcium, which in Hong Kong is "less than 500 mg daily". Absorption rates: 61%; 60%; 61%.
Phase 4 was about 300 mg (low dietary calcium) daily. Absorption rates: 71%; 71%; 68%.

Your calcium intake (and absorption rate) is about the same as that in China,
where osteoporosis rates are much lower than in Western countries.

[Kasper]

I was talking about dietary calcium (phase 3 and 4) and that actual calcium absorption in these 2 groups (roughly 200 mg) is what also sometimes happens even when you take supplements.
(the sometimes refers to an individual subject deviating from the average)

Sometimes..?

Even if we look at the osteoporotic subjects who consume up to 1200 mg supplementary calcium daily.
There average is 49% absorption, --> 558 mg
The standard deviation is 11% --> 132 mg

This means that only 0,8% of the osteoporotic subjects which absorb less than 250 mg into the blood. There were 25 osteoporotic subjects. 0,008 x 25 = 0,2 individual subject.

I don't think that our body obviously need to absorb roughly 200 mg into the blood after interpreting the absorption rates of the article.

But, I do agree that according to osteoporosis the level of calcium intake in the asian diet is better than the western diet and thus my calcium intake should be enough if I eat 2kg fruit..

[RRM]

Sometimes..?
...
This means that only 0,8% of the osteoporotic subjects which absorb less than 250 mg into the blood.

It was just one subject, indeed.

I moved our discussion about the addictive nature of opioid peptides to here:
viewtopic.php?t=1898