Truth is we’ve been delaying this article for a while until we had enough information & facts to allow us to enlighten our readers. Hopefully by the end of this article you’ll have no doubts about this subject.
Bone Strength And Calcium
O keep your bones dense and strong. Eat foods that provide the right amounts of calcium, vitamin D, and protein. In addition to getting enough calcium and vitamin D, you can reduce your risk of developing osteoporosis by exercising regularly and avoiding smoking and excessive alcohol us.
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You need sufficient calcium to keep your bones healthy and vitamin D to help your body absorb calcium. You should be able to get all the calcium you need by eating a varied and balanced diet. Good sources of calcium include: milk, cheese and other dairy foods
green leafy vegetables, such as broccoli, cabbage and okra, but not spinach
soya beans
tofu
plant-based drinks (such as soya drink) with added calcium
nuts
bread and anything made with fortified flour
fish where you eat the bones, such as sardines and pilchards Although spinach contains a lot of calcium, it also contains oxalate, which reduces calcium absorption, and it is therefore not a good source of calcium.
Magnesium
Magnesium and Calcium work together closely to maintain strong bones. Due to its importance to the skeletal system, both structurally and functionally, it cannot be left out of any discussion of bone health. If you eat a lot of processed foods, you likely do not get enough Magnesium in your daily diet.
Magnesium is plentiful in nuts, leafy green vegetables, and beans. If you are not regularly eating these foods, consider a Magnesium supplement, especially if you consume alcohol or caffeine, which both deplete Magnesium levels in the body. While it is possible to get a Magnesium supplement, Magnesium is often incorporated into a daily multivitamin.
If your multivitamin has 1,000 mg of calcium, it should have 500 mg of Magnesium. These symptoms indicate you should cut back on Magnesium.
2 Critical Nutrients For Bones: Calcium And Vitamin D
Calcium is a crucial building block of bone tissue.
The Institute of Medicine recommends 1,000 mg of calcium a day for most adults and 1,200 mg/day for women after menopause and men after 70. Milk and other dairy products are excellent natural sources of calcium. If you don’t eat those foods regularly, talk to your doctor about calcium supplements.
Researchers believe that most Americans fall short on vitamin D, a critical nutrient. “In many parts of the country, especially during the winter months, the sun is too weak to generate vitamin D,” says Zelman. Vitamin D deficiency is common in all ages and few foods contain vitamin D. Milk and some brands of yogurt are fortified with D. Vitamin D deficiency is defined as a 25(OH)D below 20 ng/ml and vitamin D insufficiency as a 25(OH) D of 21–29 ng/ml.
Adults 70 years and older need 800 IU of vitamin D a day to prevent falls and fracture.