Getting enough calcium and vitamin D in your diet can help keep your bones strong and lower your risk of developing osteoporosis.
Bone strength and calcium
Your body needs calcium to keep bones dense and strong. Low bone density can cause your bones to become brittle and brittle. These weak bones can fracture more easily, even without obvious injury.
Vitamin D helps your body absorb calcium. Eat foods that provide the right amounts of calcium, vitamin D, and protein. This type of diet will give your body the fundamental pillars it needs to produce and maintain strong bones.
Vitamin D3-1000 360 Capsules
In addition to getting enough calcium and vitamin D, you can lower your risk of developing osteoporosis by exercising regularly, and by avoiding smoking and excessive alcohol intake.
How much calcium and vitamin D do I need?
The amounts of calcium are expressed in milligrams (mg) and those of vitamin D are expressed in international units (IU).
All children between 9 and 18 years old should get:
- 1300 mg of calcium daily
- 600 IU of vitamin D daily
All adults under 50 must obtain:
- 1000 mg of calcium daily
- 400 to 800 IU of vitamin D daily
Adults 51 and older should get:
- Women: 1200 mg of calcium daily
- Men: 1000 mg of calcium daily
- Men and women: 800 to 1000 IU of vitamin D daily
Too much calcium or vitamin D can cause problems such as increasing the risk of kidney stones.
- The total calcium should not exceed 2000 mg daily
- The total vitamin D must not exceed 4000 IU daily
Milk and milk products are the best sources of calcium. These products contain a form of calcium that your body can easily absorb. Choose yoghurts, cheeses and buttermilk.
Adults should choose low-fat or fat-free milk (2% or 1%) and other low-fat dairy products. The fact of extracting part of the fat does not decrease the amount of calcium in a dairy product.
Yogurt, most cheeses and whey come in low-fat or fat-free versions.
Vitamin D helps the body use calcium, so it is often added to milk.
If you consume very few or no dairy products, you can find calcium in other foods. This is often added to some orange juices, to soy milk, to tofu, to ready-to-eat cereals and to breads. Check the labels of these foods for added calcium.
Other sources of calcium
Green leafy vegetables, such as broccoli, kale, common cabbage, green mustard, Swiss chard and bok choy (Chinese cabbage) are good sources of calcium.
Other good food sources of calcium are:
Salmon and sardines that come canned with their bones (you can eat these soft bones)
Almonds, Brazil nuts, sunflower seeds, tahini (sesame or sesame paste) and dried pulses
Cooked molasses
Other tips to verify that your body can use calcium in your diet:
Cook the calcium-rich vegetables in a small amount of water for the shortest possible time. In this way, they will retain more calcium.
Be careful what you eat along with foods rich in calcium. Certain fibers, such as wheat bran and foods with oxalic acid (spinach and rhubarb), can prevent your body from absorbing calcium.
Your doctor may recommend a calcium or vitamin D supplement to cover your calcium and vitamin D needs. However, the balance between the benefits and risks of these supplements is unclear.
Alternative names
Osteoporosis - calcium; Osteoporosis - low bone density