The best foods for healthy bones

To maintain bone strength and prevent osteoporosis body must get enough calcium and vitamin D.

Calcium, vitamin D and exercise are always working together.Calcium is the building material for new bone, while vitamin D enhances the absorption of trace elements from food.Exercise not only promote the growth of muscle mass and strengthen bones, making them more durable, but at the same time flexible.

Food sources of calcium and vitamin D

calcium in the body is not formed, and therefore must come from food.It is well known how much calcium contained in milk and dairy products such as cheese, cottage cheese, yogurt, sour cream, yogurt.Other sources of calcium include:

  • spinach;
  • collard greens;
  • legumes (especially white kidney beans);
  • soybeans and soy products;
  • some varieties of fish such as sardines, salmon, salmon, bass, trout;
  • okra pods (or okra or okra) - annual plant of the family Malvaceae;
  • specifically calcium-fortified foods such as orange juice, oatmeal, muesli.

much more difficult t

o obtain from food enough vitamin D. It is found only in certain foods, and even then in very small quantities.It:

  • fatty fish (tuna, salmon, mackerel);
  • beef liver;
  • cheese;
  • raw egg yolk;
  • specially fortified foods.

Studies show that with the food the body gets only 20% of the daily requirement of vitamin D. But this vitamin is successfully produced in the skin.It is sufficient to only 10 minutes a day in the sun.

daily requirement for calcium

  • children aged 1-3 years: 700 mg / day
  • children aged 4-8 years: 1000 mg / day
  • children and young people aged 9-18 years:1300 mg / day
  • adults under the age of 70 years: 1,000 mg / day
  • women over 50 years old: 1200 mg / day
  • men over 70 years old: 1200 mg / day

Consider for ladies example of the power at the age of45 years.To obtain the recommended 1000 mg of calcium per day, a woman must consume 1 portion enriched oatmeal (~ 100 mg of calcium), 1 cup of skim milk (~ 300 mg), 1 cup yogurt with low fat content (~ 450 mg), a half cup of spinach(~ 145 mg).

daily requirement for vitamin D

People between the ages of 1 year and 70 years old - 600 international units (IU), and over 70 years - 800 IU.Portion

salmon weighing 200 g can provide a daily dose of the vitamin.

If a person enters the group of the risk of osteoporosis and fractures, the doctor may recommend increasing the daily intake of calcium and vitamin D. More vitamins and minerals required for young children and for normal growth and development of bones and rickets prevention.This is especially important if the baby was born in the autumn-winter or live in areas with poor insolation.

Calcium supplements and vitamin D

Experts say that all the necessary nutrients a person must be obtained from food rather than from supplements.However, in reality it is not so easy to do.On store shelves is difficult to find a natural and fresh foods that provide the body with all the necessary vitamins and trace elements.In addition, some people need to get them from the reserve, such as women after menopause.With age, the body increasingly difficult to absorb calcium from food and synthesize vitamin D in the skin.

issues that should be discussed with your doctor

  • How much calcium you get from food.Keep a food diary, which will celebrate eaten per day and the number of products.
  • Could you be deficient in vitamin D. To understand this food diary does not help, as vitamin D, we basically do not get from food.If you suspect a vitamin deficiency is appointed by a blood test.
  • Should we spend more time in the sun.People are concerned about the risk of skin cancer and often use sunscreen, which causes a deficiency of vitamin D.
  • Excessive intake of calcium (2,500 mg / day, at the age of 18-50 years and more than 2000 mg / day in age over 51 years) can disruptkidney and absorption of other trace elements.The dose of vitamin D 4000 IU is considered extremely safe.Exceed it should not be.There are simple
  • calcium preparations such as calcium carbonate or citrate.Furthermore, calcium is contained in the multivitamins.Calcium carbonate is poorly absorbed on an empty stomach or with insufficient secretion of gastric juice, and therefore it should be taken with food or after a meal.Vitamin D is available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).Some experts believe that vitamin D3 is more effective.
  • possible hidden shortage of calcium or vitamin D, since some diseases or drugs violate their normal absorption.And so the deficiency symptoms may appear in the normal diet.

Other benefits of calcium and vitamin D

Calcium is very important to maintain a normal heart rate and works the muscle tissue.Also involved in providing blood flow and the release of a number of hormones.

Lack of vitamin D can lead to muscle weakness and impaired immunity.Some studies suggest that low levels of this vitamin is associated with the risk of colon cancer and rheumatoid arthritis.

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