Definition
Alcohol comes from fermenting starches and sugars. Alcohol has about 7 calories per gram. These are considered "empty" calories because alcohol contains no beneficial nutrients, such as vitamins and minerals.
Overview & Functions
Alcohol has about 7 calories per gram. These are considered "empty" calories because alcohol contains no beneficial nutrients, such as vitamins and minerals.
A 12-ounce beer contains about 150 calories. Sugary, carbonated beverages and fruit juices contribute additional calories when mixed with alcohol in a cocktail.
Beers, wines, and liquors all contain different amounts of alcohol. In general, a 12-ounce beer, a 5-ounce glass of wine, and a 1.5-ounce shot of liquor have about the same amount of alcohol and the same number of calories.
Beer is 3 - 8% alcohol. "Light" or lower-calorie beers are closer to 3% alcohol. "Hard" liquors contain about 40% alcohol and tend to be higher in calories.
White wines average 12% alcohol, and red wines average 14% alcohol.
"Proof" means the alcohol content of distilled liquors. It is the percentage of alcohol multiplied by two. For example:
- 50% alcohol = 100-proof
- 100% alcohol = 200-proof
Recommendations
If you drink alcohol, it is best to do so in moderation. This is defined as not causing intoxication, and consuming no more than 1 beer, 1 glass of wine, or 1 shot of liquor per day if you are a woman and no more than 2 if you are a man.
Wine and other alcohol when used as a nutritional supplement should be sipped with dinner and enjoyed slowly. Studies have shown that wine can be beneficial to health, but is unhealthy when consumed quickly and in large amounts.
RESPONSIBLE DRINKING
Here are some ways to drink responsibly, provided you DO NOT have a drinking problem, are of legal age to drink alcohol, and are not pregnant:
- NEVER drink alcohol and drive a car. Have someone designated to drive if you're going to drink, or plan an alternative way home, such as a taxi or bus.
- DO NOT drink on an empty stomach. Snack before and while drinking alcohol.
- Drink slowly to avoid becoming intoxicated and ONLY in moderation.
- If you are taking medication, including over-the-counter drugs, check with your pharmacist before drinking alcohol. Alcohol can intensify the effects of many drugs and can interact with other drugs, making them ineffective or dangerous, or making you sick.
- DO NOT drink at all if you have a history of alcohol abuse.
If alcoholism runs in your family, you may be at increased risk of developing alcoholism yourself, and may want to avoid drinking alcohol altogether.
Being drunk decreases your inhibitions, making you more likely to do things you may regret later. When intoxicated, you are significantly more likely to endanger your health or that of others, more likely to catch a sexually transmitted disease, more likely to be involved in an automobile accident, and more likely to become permanently injured or die.
Side Effects
Drinking alcohol affects your nervous system and acts as a mild anesthetic and tranquilizer. It is harmful if consumed in large amounts. It can be an addictive substance. Alcohol is a leading cause of traffic accidents in the United States because it slows reaction time and impairs judgment.
Moderate drinking is defined as 1 - 2 glasses of beer, wine, or other alcoholic beverage daily. Moderate alcohol consumption, especially when combined with a Mediterranean-style diet, has been shown to improve cardiovascular (heart and blood vessels) health.
Continued, excessive use of alcohol can damage the liver. It can cause alcoholic hepatitis and a fatty liver. A fatty liver can progress to cirrhosis of the liver, a potentially fatal condition.
Alcohol increases the risk of developing cancer of the esophagus, throat, larynx, mouth, and breast.
Drinking alcohol can damage the lining of the small intestine and the stomach, which affects the body's ability to absorb essential nutrients.
Alcohol can impair sexual function, even though it may increase your interest in sexual activity.
Pregnant women should not drink alcohol. Alcohol intake during pregnancy has been identified as the cause of fetal alcohol syndrome.References
Sherin K, Kaiser G. Alcohol abuse. In: Rakel RE, ed. Textbook of Family Medicine. 7th ed. Philadelphia, Pa: Saunders Elsevier; 2007:chap 63.
Mukamal KJ, Chiuve SE, Rimm EB. Alcohol consumption and risk for coronary heart disease in men with healthy lifestyles. Arch Intern Med. 2006;166:2145-2150.
Screening and behavioral counseling interventions in primary care to reduce alcohol misuse: Recommendation statement. Rockville, MD. US Preventative Services Task Force; April 2004. Accessed May 2, 2009.
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Definition
Calcium is the most plentiful mineral found in the human body. The teeth and bones contain the most calcium (about 99%). Nerve cells, body tissues, blood, and other body fluids contain the remaining calcium.
Overview & Functions
Calcium is one of the most important minerals for the growth, maintenance, and reproduction of the human body. Calcium helps form and maintain healthy teeth and bones. Proper levels of calcium over a lifetime can help prevent osteoporosis. Calcium helps with blood clotting, nerve signaling, muscle contraction and relaxation, and the release of certain hormones. It is also needed for a normal heartbeat.Food Sources
Many foods contain calcium, but dairy products are the most significant source. Milk and dairy products such as yogurt, cheeses, and buttermilk contain an efficiently absorbed form of calcium.
Whole milk (4% fat) is recommended for children age 1 to 2. The fat content of dairy products is a concern for adults and children over the age of 2. You can easily reduce the fat content while maintaining the calcium content by selecting low-fat (2% or 1%) or skim milk and other diary products. The calcium is not contained in the fat portion of milk, so removing the fat will not affect the calcium content. In fact, when you replace the fat portion that has been removed with an equal part of skimmed milk, you are actually increasing the calcium content. Therefore, one cup of skim or non-fat milk will have more calcium than one cup of whole milk because almost the entire cup of skim milk is made up of the calcium-containing portion. Other dairy products such as yogurt, most cheeses, and buttermilk are excellent sources of calcium and are available in low-fat or fat-free versions. Milk is also a good source of phosphorus and magnesium, which help the body absorb and use the calcium more effectively. Vitamin D is essential for efficient utilization of calcium. Milk is fortified with vitamin D for this reason. Green leafy vegetables such as broccoli, collards, kale, mustard greens, turnip greens, and bok choy or Chinese cabbage are good sources of calcium.
Other sources of calcium are salmon and sardines canned with their soft bones. Shellfish, almonds, Brazil nuts, and dried beans are also sources of calcium. It is difficult, however, to eat adequate quantities of these foods to achieve optimal calcium intake. Calcium is added to several food products, such as breads and orange juice, to make them a significant source of calcium for persons who do not eat a lot of dairy products.
Recommendations
The Food and Nutrition Board at the Institute of Medicine recommends the following dietary intake for calcium:Infants- 0 - 6 months: 210 milligrams per day (mg/day)
- 7 - 12 months: 270 mg/day
Children- 1 - 3 years: 500 mg/day
- 4 - 8 years: 800 mg/day
- 9 - 13 years: 1300 mg/day
Adolescents and Adults- Males age 14 to 18 years: 1300 mg/day
- Males age 19 to 50 years: 1000 mg/day
- Males 51 and over: 1200 mg/day
- Females age 14 to 18 years: 1300 mg/day
- Females age 19 to 50 years: 1000 mg/day
- Females 51 and over: 1200 mg/day
The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide pyramid. Up to 2,000 - 2,500 mg a day of calcium from dietary sources and supplements appears to be safe. The preferred source of calcium is calcium-rich foods such as dairy products.Up to 2,000 - 2,500 mg a day of calcium from dietary sources and supplements appears to be safe. The preferred source of calcium is calcium-rich foods such as dairy products.The following list can help you determine how much calcium you are getting from food:- 8-ounce glass of milk = 300mg of calcium
- 2 ounces of Swiss cheese = 530mg of calcium
- 6 ounces of yogurt = 300 mg of calcium
- 2 ounces of sardines with bones = 240mg of calcium
- 6 ounces of cooked turnip greens = 220mg of calcium
- 3 ounces of almonds = 210mg of calcium
Vitamin D is needed to help the body absorb calcium. When choosing calcium supplements, look for ones that also contain vitamin D.
Side Effects
Increased calcium for a limited periods does not normally cause side effects. However, receiving a large amount of calcium over a long period of time raises the risk of kidney stones in some people.
Those who do not receive enough calcium over a long period of time can develop calcium deficiency. This condition leads to osteoporosis, loss of the jaw bone (osteonecrosis), hypertension, and other disorders. Persons with lactose intolerance have trouble digesting lactose, the sugar in milk. There are over-the-counter products available that make it easier to digest lactose. You can also buy lactose-free milk at most grocery stores. In rare instances, some people have a true allergy to the protein in milk. Such persons must avoid all dairy products and may need to take calcium supplements.
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