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The Best Ways to Get Calcium

The Best Ways to Get Calcium
Calcium is absorbed by the body and used only when there is enough vitamin D in your system. A balanced diet should provide an adequate supply of vitamin D from sources such as eggs and liver. Since most people don’t care for liver, go ahead and enjoy your omelets (and add some spinach!)
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  • A calcium-rich diet can help fight osteoporosis - and the sooner you begin the better.

  • Nutrition plays a key role in building and keeping bones strong. If you are concerned about osteoporosis and maintaining healthy bones, simple changes to your diet can help. Eating a variety of foods rich in calcium, vitamin D, other vitamins and minerals is essential to long-term bone health.

  • Bone cannot build the matrix of tissues it needs for optimum strength without optimum nutrition.  Bones are made up of more than just calcium. You need adequate protein, vitamin D, vitamin K and the right amount of phosphorous, too.

  • The first thing you can do to get more calcium through your diet is to incorporate dairy products into each of your meals. Low-fat or skim dairy foods add needed calcium, vitamin D and protein to any meal.

  • Look for a low-fat label on calcium-rich dairy options like yogurt, milk, cheese. Other calcium and vitamin D rich foods include beans, almond, fortified cereal, juice and soy milk.

  • It is important to get the recommended daily value of calcium for your age {Ages 9 to 18 -1300 milligrams (mg), Ages 19 to 50 -1000 mg, Ages 51 and above – 1200 mg}. These numbers may seem intimidating, but are less so when you consider that a single 8-ounce serving of milk provides 300 mg of calcium.

  • Surveys suggest that many women and girls get less than half of the recommended daily amount of calcium. It is never too early (or too late) to begin adding calcium to your daily diet. Two to three cups of milk per day, a few slices of cheese and perhaps some yogurt, can provide most people with adequate amounts of calcium.

  • It is possible to get too much of a good thing though (consuming more than 2,500 mg per day of calcium is not recommended). However, tempting it may be to snack on cheeses and other dairy products throughout the day, getting too much calcium can cause problems with absorbing other important minerals, so be sure to stay within your recommended range.
     
    If you are unable to digest dairy products because of lactose intolerance or another  digestive issue, you may be able to get calcium from supplements or other food sources, still dairy products remain the best source of calcium and recommends yogurt as  an option for those who are lactose intolerant.

  • Yogurt has enzymes that break up the lactose, so most people can tolerate yogurt without problems. Also, people who are lactose intolerant can try drinking milk or eating cheese with meals to lessen symptoms. There are also many lactose-free types of milk on the market.

  • Vitamin D plays an important role in the process of bone building. Without it, you body cannot get calcium from the foods you cat. Most adults need at least 400 IU of vitamin D each day; those who do not get enough vitamin D are at increased risk for osteoporosis.

  • To get enough vitamin D naturally, you need to spend about 15 minutes (without sunscreen) in the sun each day. Food is very poor sources of vitamin D. vitamin D supplements may be particularly useful for people who are home bound or live in areas where there is less sunlight.

  • Variety in your diet is also important for bone health. A study of about two hundred adults showed that those whose diets were more alkaline, which results from eating many different types of fruits and vegetables, retained more calcium.

  • For good bone health, simple changes such as consuming more dairy for calcium, getting 15 minutes of sunlight daily and eating your veggies can effectively help to protect you from osteoporosis.

    Important Note: The articles presented are provided by third party authors and do not necessarily reflect the views or opinions of KhanaPakana.com. They should not be construed as medical advice or diagnosis. Consult with your physician prior to following any suggestions provided.

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