Milk has lots of calcium. Ergo, cheese has lots of calcium. With a wide variety to choose from, mozzarella is particularly high in calcium. For a healthier option, try cheese made from skim milk.
Yogurt is an ancient culinary product, dating back as far as 2, B. One 8-ounce serving of low-fat yogurt provides a full 42 percent of your daily calcium needs, according to the NIH. Good news for breakfast lovers: Eggs contain a nice amount of vitamin D and can improve bone health. Of all the nondairy sources of calcium out there, broccoli is second to dark, leafy greens. One cup of milk has about 30 percent of the calcium you need daily, according to the NIH.
However, there has been some speculation that milk may actually deplete the bones of vital nutrients. A study showed there was no correlation between milk consumption during teenage years and decreased risk of hip fractures in older adults. However, one meta-analysis of cohort studies showed no association between milk intake and hip fracture in women, but stated more data needed to be done on men.
As you age, your body will continue to need calcium, vitamin D, and other nutrients to keep your bones strong and dense. Getting enough bone-supporting nutrients in your diet is perhaps the most important thing you can do to keep them strong and healthy. Check out these 10 tips to increase bone strength , and read about these 7 common osteoporosis myths so that you can be better informed about your bone health.
Calcium is an essential nutrient that is required for maintaining health. Produced in response to sunlight hitting your skin, Vitamin D helps keep your immune system in top shape.
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Osteoporosis affects over 10 million Americans, with women four times more likely to develop osteoporosis than men. Another 34 million have low bone mass and therefore have an increased risk for osteoporosis.
Estrogen deficiency is one of the main causes of bone loss in women during and after menopause. Women may lose up to 20 percent of their bone mass in the five to seven years following menopause. Other risk factors for osteoporosis Although the exact medical cause for osteoporosis is unknown, a number of factors contribute to osteoporosis, including the following:. Persons with osteoporosis may not develop any symptoms, or may have pain in their bones and muscles, particularly in their back.
The symptoms of osteoporosis may resemble other bone disorders or medical problems. Always consult your physician for a diagnosis. Osteoporosis is a very common problem that leads to broken bones and poor posture in aging women and men. To prevent the loss of bone mass, it is important to have sufficient calcium in the blood that is transported to the bones. Although calcium is abundant in dairy products like milk, the amount of calcium that we need increases as we age.
Since many people quit eating or drinking food products with calcium, such as whole milk, due to a health-related diet, a dietary supplement with calcium is important. Older adults require approximately 1, milligrams of calcium per day.
The remainder of this article addresses ways to get enough calcium to keep bones strong. The healthiest sources of calcium are from foods that are rich in calcium, including most dairy products, cheeses, fortified orange juice and leafy green vegetables, which can provide at least milligrams of calcium. Key Factors Here are key factors that can affect how well your body is able to absorb the calcium you take in.
A diet high in phytic acid — Found in the bran coating of whole grains, phytic acid binds calcium and other minerals, making them insoluble and not absorbable in the intestines. Your calcium then passes out of the body without being absorbed. If you typically consume a lot of whole-grain bread and cereal, you may want to try calcium-fortified products. High levels of sodium — Excessive salt can interfere with calcium absorption. Read more about salt and the health of your bones.
Insufficient vitamin D — Vitamin D is critical to regulating calcium absorption. Coffee and tea consumption — The caffeine in coffee, tea, as well as most sodas acts as a mild diuretic, so that valuable calcium is excreted before the body can make use of it.
Consuming these drinks in small quantities is relatively harmless, but excessive use can lead to reduced absorption.
Smoking — Studies of smokers show reduced bone mass. The reason is not well understood, but it appears that smoking interferes with the absorption of calcium in the intestines. It often goes undiagnosed in both children and adults. Celiac disease changes the lining of the intestine and impacts absorption of fat-soluble vitamins and minerals, such as vitamin D and calcium.
If you have celiac disease , it is a significant risk factor for osteoporosis. Other Factors Other factors, such as an inactive lifestyle and a diet that features a large amount of meat, may also affect your ability to absorb calcium. Facebook-f Twitter Instagram Youtube. Calculate Your Risk. Related Articles.
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