Nourish Your Bones

Calcium provides strength to the bone framework. Individuals between ages 19 and 50 need 1,000 milligrams (mg) of calcium each day, while those over the age of 50 need at least 1,200 mg each day. Drinking dairy or fortified soy milk instead of coffee drinks, sodas, and other beverages is a good step toward better bone health.

Good Sources of Calcium:

• Dairy milk: 300 milligrams (mg)/8 ounces
• Nonfat Greek yogurt: 415 mg/8 ounces
• Large taco with cheese: 340 mg Sardines: 324 mg/3 ounces
• Fortified orange juice: 300 mg/8 ounces
• Swiss cheese: 270 mg/1 ounce
• Vanilla ice cream: 85 mg/½ cup
• Cooked collard greens: 100 mg/½ cup
• Raw spinach: 59 mg/2 cups
• Broccoli: 50 mg/½ cup

Dairy milk has around 300 mg of calcium in just 1 cup. Non-dairy milk alternatives such as almond milk and soy milk are fortified with calcium; however, the calcium in these beverages are not absorbed as well as compared to dairy milk.

Vitamin D is essential to bone health. Without it, bones may become thin or brittle. Although our bodies make vitamin D naturally from exposure to sunlight, people who live in the northern part of the country do not have adequate exposure to sunlight to make enough vitamin D. Deficiency is becoming more and more common. Nutrition experts recommend 600-2,000 International Units (IU) of vitamin D each day through fortified foods and/or supplements.

Good Sources of Vitamin D:

• Salmon: 794 IU/3 ounces
• Tuna: 154 IU/3 ounces
• Dairy milk: 115 IU/8 ounces

Leafy greens are a good source of calcium, vitamin K and many other nutrients that are important for bone health. Good examples include kale, broccoli and spinach. Aim to eat at least three servings (2 to 3 cups) of vegetables each day.

Note: If you are taking Coumadin or another blood-thinning medication, remember that maintaining a consistent intake of leafy greens is important. Check with your healthcare provider before making dietary changes to include more leafy greens.

Keep alcoholic drinks to a minimum. Women should have a maximum of one drink per day, while men should stick to two drinks per day or fewer. Drinking too much alcohol may decrease bone density and put you more at risk for bone disease.

Smoking also may increase bone loss, along with all of the other negative impacts it has on the heart and lungs. Quitting smoking reduces the risk and prevents further damage.

Magnesium: found in halibut, almonds, spinach, beans, milk, avocado and cashews
Boron: found in dates, raisins, prunes, almonds, hazelnuts, peanuts and apples
Zinc: found in lean beef and pork, baked beans, yogurt, breakfast cereals, oats and turkey

Sometimes we may not get all the nutrition we need from our diet alone. Supplements can help bridge the gap to ensure we are getting the nutrients our bones need. Depending on our food choices, we may need supplements of calcium, vitamin D and magnesium to ensure bone health. Talk with your health-care provider before adding a supplement to your diet, and always inform your health-care provider of any supplements you take.

Circle the habits and nutrients that are good for bone health.

• Vitamin K
• Smoking
• Walking Swimming
• Caffeine
• Calcium
• Dancing
• Magnesium

Answers: Vitamin K, Walking, Dancing, Calcium and Magnesium

Staying active is important for bone health. Whenever your heel hits the ground, it helps increase bone density and decrease risk for osteoporosis.

Try these weight-bearing, bonefriendly activities:

• Walking or jogging
• Dancing
• Weightlifting

Research shows that weight-bearing exercise, such as walking, for a total of 30 minutes each day may not only stop bone loss but also can increase bone density.

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