Calcium's cancer-fighting powers
Colorectal cancer is increasing in ever-younger folks. In 2019, 20% of diagnosed cases were in folks younger than 55 -- double the rate in 1995 -- according to the American Cancer Society.
What's driving the increase? Theories include an increasingly sedentary lifestyle, an epidemic of overweight and obesity, heavy alcohol use, and a high-fat, low-fiber diet with lots of processed meats. Researchers also look at environmental factors like microplastics.
But one thing stands out as an easy-to-fix cause of the increased risk: a decreasing amount of calcium in the American diet. A new study in Nutrients of more than 80,000 folks found that a lot of them lacked enough calcium from food -- or supplements. And a study in JAMA Network Open shows that higher calcium intake from food reduces the risk of colon cancer significantly among older folks -- and there's no reason to doubt that it could do the same for younger adults.
Up to age 50, you're aiming to get 1,000 milligrams of calcium daily; for women 50 and older and men 70 and older, the target is 1,200 milligrams. Food is the best way to get enough calcium; supplements should only be taken with the OK of your doctors. Don't take more than 600 milligrams daily.
What foods deliver the most calcium? Canned salmon, sardines and herring along with kale, collard greens, bok choy, tofu, nuts, seeds, beans and fortified non-dairy products. If you eat dairy, opt for low or non-fat products without added sugars.
For more help increasing the calcium in your diet, check out the "What to Eat When Cookbook."
Dr. Mike Roizen is the founder of www.longevityplaybook.com, and Dr. Mehmet Oz is global advisor to www.iHerb.com, the world's leading online health store. Roizen and Oz are chief wellness officer emeritus at Cleveland Clinic and professor emeritus at Columbia University, respectively. Together they have written 11 New York Times bestsellers (four No. 1's).
(c)2025 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2025 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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