what substances are required in the duiet inorder to ensure healthy bones
salubrious eating
Calcium and Bone Health
Calcium is the key to lifelong os wellness. Learn how to consume to strengthen your bones and prevent osteoporosis.
What are the health benefits of calcium?
Calcium is a cardinal nutrient that many of us overlook in our diets. Almost every prison cell in the trunk uses calcium in some way, including the nervous organization, muscles, and center. Your trunk uses calcium to build healthy bones and teeth, go along them strong equally you historic period, send letters through the nervous organisation, help your blood clot, your muscles contract, and regulate the centre's rhythm.
If y'all don't go enough calcium in your diet, your torso will take it from your basic to ensure normal jail cell function, which tin lead to weakened bones or osteoporosis. Calcium deficiency can contribute to mood problems such equally irritability, feet, depression, and difficulty sleeping.
Despite these vital functions, many of us are confused about calcium and how to best protect our bones and overall health. How much calcium should you get? Where should y'all go information technology? And what'south the deal with vitamin D, magnesium, and other nutrients that aid calcium do its job? This confusion means that many of us are not getting the recommended daily amount of calcium and approximately 1 in 2 women (and about 1 in four men) over the age of 50 will suspension a bone due to osteoporosis.
Getting enough calcium in your diet is not just of import for older people. It's also vital for children, teens, and young adults since we continue building bone mass into our mid-20s. From then on, we tin can lose bone mass without sufficient calcium in our diets. Any your historic period or gender, it'south vital to include calcium-rich foods in your nutrition, limit those that deplete calcium, and get plenty magnesium and vitamins D and K to help calcium do its chore.
The calcium and osteoporosis connection
Osteoporosis is a "silent" illness characterized past loss of bone mass. Due to weakened bones, fractures become commonplace, which leads to serious health risks. People with osteoporosis often don't recover subsequently a fall and it is the second virtually common crusade of death in women, generally those aged 60 and older. Men are also at risk of developing osteoporosis, but typically 5 to 10 years later than women. For most people, osteoporosis is preventable, and getting enough calcium in your diet is the first identify to commencement.
| How much calcium do you need? | ||
| Age | Males | Females |
| Newborn to 6 months | 200 mg/day | 200 mg/day |
| 6 to 12 months | 260 mg/day | 260 mg/day |
| 1 to 3 years | 700 mg/day | 700 mg/twenty-four hour period |
| four-8 years | 1,000 mg/day | 1,000 mg/solar day |
| nine to 18 years | ane,300 mg/day | 1,300 mg/day |
| xix to 50 years | one,000 mg/day | 1,000 mg/twenty-four hour period |
| 51 to seventy years | ane,000 mg/day | one,200 mg/mean solar day |
| 71+ years | 1,000 mg/day | 1,000 mg/day |
| Source: National Institutes of Health | ||
Food is the best source of calcium
Doctors recommend that you become as much of your daily calcium needs as possible from food and use merely low-dose supplements to make up any shortfall. Your body is better able to absorb calcium from food than it can from supplements. In fact, studies show that even though people who take calcium supplements have a higher average intake, those who become their calcium from food have stronger bones. Furthermore, using high-dose calcium supplements may increase your run a risk of kidney stones and middle disease.
Good food sources of calcium
Skillful sources of calcium include dairy products, leafy green vegetables, certain fish, oatmeal and other grains, tofu, cabbage, summertime squash, green beans, garlic, sea vegetables and calcium-fortified foods such every bit cereals and orange juice.
| Good food sources of calcium | |
| Nutrient | Milligrams (mg) per serving |
| Yogurt, plain, depression fat, 8 ounces | 415 |
| Mozzarella, office skim, 1.v ounces Cheddar cheese, 1.5 ounces Cottage cheese, (1% milk fat), 8 ounces Cheese, cream, regular, 1 tablespoon | 333 307 138 fourteen |
| Milk, nonfat, viii ounces Milk, reduced-fat (two% milk fat), eight ounces Milk, whole (3.25% milk fat), 8 ounces Soymilk, calcium-fortified, eight ounces | 299 293 276 299 |
| Gear up-to-eat cereal, calcium-fortified, 1 cup | 100-ane,000 |
| Sardines, canned in oil, with basic, 3 ounces Salmon, pink, canned, solids with bone, 3 ounces | 325 181 |
| Tofu, business firm, made with calcium sulfate, 1/2 loving cup Tofu, soft, made with calcium sulfate, one/2 loving cup | 253 138 |
| Turnip greens, fresh, boiled, one/2 loving cup Kale, raw, chopped, 1 cup Kale, fresh, cooked, i cup Chinese cabbage, bok choy, raw, shredded, 1 cup Broccoli, raw, 1/2 cup | 99 100 94 74 21 |
| Source: National Institutes of Health | |
Calcium and whole milk dairy: The pros and cons
While milk and other dairy products contain a lot of calcium in a highly absorbable class, in that location may be some potential downsides.
Whole milk dairy products are often high in saturated fat. Many prominent health organizations recommend that you lot limit your saturated fatty intake and choose low- or non-fat dairy foods, though an increasing body of research shows that eating whole-milk dairy products is linked to less body fatty and lower levels of obesity. Low-fatty and not-fat dairy products also tend to contain lots of subconscious saccharide to brand up for the loss of taste, which tin can be far more than detrimental to your wellness and weight than the saturated fat information technology'due south replaced.
Milk can contain high levels of estrogen. Some studies show a possible link betwixt the natural estrogens constitute in milk and breast, prostate, and testicular cancer. Part of the problem is modern dairy practices, where the cows are fed synthetic hormones and antibiotics, kept continuously pregnant, and milked over 300 days per yr. The more pregnant the cow, the college the hormones in the milk. Organic milk comes from cows that are grass-fed and not given constructed hormones or other additives, although organic milk can still exist high in natural hormones. Considering both natural and synthetic hormones are found in the milk fat, skim milk has a much lower level.
Some people are lactose intolerant, meaning they are unable to digest lactose, a sugar found in milk and milk products. Symptoms range from mild to severe, and include cramping, bloating, gas, and diarrhea. Across the discomfort it causes, lactose intolerance can also interfere with calcium absorption from dairy.
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Tips for upping your calcium intake
To boost your daily intake, try to include calcium-rich foods in multiple meals or snacks.
Tips for adding more calcium from dairy to your diet
- Use milk instead of h2o when making oatmeal or other hot breakfast cereals.
- Substitute milk for some of the liquid in soups such as tomato plant, squash, pumpkin, curries, etc.
- Milk can be added to many sauces or used as the base of operations in sauces such equally Alfredo and Béchamel sauce.
- Make whole-wheat pancakes and waffles using milk or yogurt.
- Go creative with plain yogurt. Use it to make a dressing or a dip, or try information technology on potatoes in place of sour foam.
- Add milk or yogurt to a fruit smoothie. You can even freeze composite smoothies for popsicles.
- Bask cheese for dessert or every bit a snack. Try cheddar, mozzarella, Gouda, jack, Parmesan, or a type of cheese you've never had before.
Tips for getting more than calcium from not-dairy sources
Greens tin can easily be added to soups, casseroles, or stir-chips. Opt for kale, collard greens, turnip greens, dandelion greens, mustard greens, beet greens, broccoli, and cabbage. Spice up these and other dishes with garlic, basil, thyme, oregano, and rosemary to add more nutrients.
Swallow dark green leafy salads with your meals. Endeavor romaine hearts, arugula, butter lettuce, mesclun, watercress, or red leaf lettuce (avoid iceberg lettuce equally it has very trivial nutrient value).
Add together extra servings of veggies to your meals, i.e. asparagus, fresh greenish peas, broccoli, cabbage, okra, bok choy.
Meridian salads or make a sandwich with canned fish with basic, such as sardines and pink salmon.
Use beans/legumes equally part of your meals. They are wonderful in stews, chili, soup, or as the protein office of a repast. Try tofu, tempeh, black-eyed peas, black beans, and other dried beans. You tin as well snack on edamame.
Starting time your mean solar day with oats. Steel cutting oats or rolled oats make a filling breakfast. For an added punch include cinnamon
Snack on nuts and seeds such as almonds and sesame seeds. You can as well add these to your morn oatmeal.
Order or fix sandwiches on whole grain wheat bread.
Beyond calcium: Other nutrients for salubrious bones
When information technology comes to healthy basic and preventing osteoporosis, calcium solitary is not enough. There are a number of other vital nutrients that assist your trunk absorb and make use of the calcium you consume.
Magnesium
Why it's important: Magnesium helps your body absorb and retain calcium to help build and strengthen bones and forestall osteoporosis. Since your torso is not expert at storing magnesium, it is vital to make sure you get enough of it in your diet.
How much do y'all need? For adult men, 400-420 mg daily. For adult women, 310-320 mg daily (more than during pregnancy).
How to include more than in your diet: Magnesium is found in basics (peculiarly almonds and cashews), seeds (pumpkin, sesame, flax, sunflower), whole grains, seafood, legumes, tofu, and many vegetables, including spinach, Swiss chard, summer squash, turnip and mustard greens, broccoli, sea vegetables, cucumbers, and celery. Reduce sugar and alcohol, which increase the excretion of magnesium.
Vitamin D
Why it'southward important: Vitamin D helps the body absorb calcium and regulates calcium in the claret.
How much practice you demand? Up to age 70, 600 IU (international units) per 24-hour interval. Over seventy, 800 IU per day.
How to include more than in your diet: Your body synthesizes vitamin D when exposed to the dominicus. Spend at least 15 minutes outside in the sunday each day and include good food sources of vitamin D in your nutrition, such as fortified milk, eggs, cheese, fortified cereal, butter, cream, fish, shrimp, and oysters.
Phosphorous
Why it's important: Phosphorous works with calcium to build bones. Merely again, it's important to get the balance right: likewise much phosphorous will cause your torso to absorb less calcium and tin even exist toxic.
How much do y'all demand? For adults, 700 mg a day.
How to include more in your diet: Expert sources include dairy, fish (cod, salmon, tuna), pork, poultry, lentils, nuts, and whole grains.
Vitamin Thou
Why it's important: Vitamin One thousand helps the body regulate calcium and form strong bones.
How much practice you need? Developed men, 120 micrograms daily. Adult women, 90 micrograms daily.
How to include more in your diet: You should be able to meet the daily recommendation for vitamin K past simply eating 1 or more servings per day of broccoli, Brussels sprouts, dark green lettuce, collard greens, or kale.
Vitamin C and vitamin B12
New research suggests that vitamin C and vitamin B12 may besides play important roles in os health and the prevention of osteoporosis.
Consuming foods rich in vitamin C may help to prevent bone loss. Practiced sources include citrus fruit, such as oranges and grapefruit, strawberries, kiwi, mango, Brussels sprouts, and light-green bell peppers.
Studies take besides found a link betwixt vitamin B12 levels and bone density and osteoporosis. Good sources of B12 include seafood such as salmon, haddock, and canned tuna, as well equally milk, yogurt, eggs, and cottage cheese.
Other tips for edifice stiff basic and preventing osteoporosis
In improver to adding calcium-rich foods to your diet, you can also minimize the corporeality of calcium you lose by reducing your intake of foods and other substances that deplete your body's calcium stores.
Lower your salt intake. Eating also much salt can contribute to calcium loss and bone breakdown. Reduce packaged and convenience foods, fast foods, and candy meats which are oftentimes high in sodium. Instead of salt, effort using herbs and spices to enhance the taste of food.
Limit the caffeine you eat. Drinking more than 2 cups of coffee a solar day can lead to calcium loss. The amount lost tin take a significant impact on older people with already low calcium levels. Y'all can buffer the effects to an extent by drinking coffee with milk.
Sentinel your alcohol consumption. Drinking alcohol inhibits calcium assimilation and disrupts your body's calcium balance in a number of ways. Try to continue your booze consumption to no more than 7 drinks per week.
Beware of soft drinks. In order to balance the phosphates in soft drinks, your torso draws calcium from your bones, which is then excreted. Opt for water or calcium-fortified orange juice instead.
Practice is crucial to lifelong os health
When information technology comes to building and maintaining potent bones, exercise is essential, especially weight-bearing activities such equally walking, dancing, jogging, weightlifting, stair climbing, racquet sports, and hiking. Detect something that you enjoy doing and make it a regular action.
Calcium supplements: What yous need to know
While nutrient is the all-time source of calcium, making up whatsoever shortfall in your diet with supplements is another option. But information technology's important not to take besides much.
Calcium citrate is a highly absorbable calcium compound.
Calcium ascorbate and calcium carbonate are not equally hands absorbed as calcium citrate.
Be smart about calcium supplements
Don't take more than 500 mg at a fourth dimension. Your body can only absorb a limited amount of calcium at one time, and so it is best to swallow calcium in small-scale doses throughout the day.
Don't accept more the recommended amount for your historic period group. Take into business relationship the amount of calcium you get from food. And call up: more isn't amend; it may damage the middle and have other negative health effects.
Take your calcium supplement with food. All supplemental forms of calcium are all-time captivated when taken with food. If it'due south non possible to have your supplement with food, choose calcium citrate.
Purity is important. It'southward best to cull calcium supplements with labels that state "purified" or, if you're in the U.Southward., have the USP (United States Pharmacopeia) symbol. Avoid supplements made from unrefined oyster shell, os repast, or dolomite that don't have the USP symbol because they may contain high levels of atomic number 82 or other toxic metals.
Be aware of side effects. Some people do not tolerate calcium supplements as well every bit others and experience side effects such equally acid rebound, gas, and constipation. For acid rebound, switch from calcium carbonate to calcium citrate. For gas or constipation, try increasing your intake of fluids and high-fiber foods.
Check for possible drug interactions. Calcium, magnesium, and vitamin K supplements tin interfere with other medications and vitamins you're taking, including heart medicine, certain diuretics, antacids, claret thinners, and some cancer drugs. Talk with your dr. or chemist about possible interactions. Any medications that you take on an empty stomach should Non be taken with calcium.
Source: https://www.helpguide.org/articles/healthy-eating/calcium-and-bone-health.htm
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