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  • 8/10/2019 Foods For Strong Bones Slideshow | Foods Rich in Vitamin D and Calcium

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    Strong Bones: Yours to Keep

    Our bones remain strong throughout youngadulthood. As we hit middle age, they slowly beginto thin out. In women, this process accelerates aftermenopause, but there are ways to put on thebrakes. One of the best lines of defense is your diet-- eating the right foods can give you the maximumpeak bone mass and boost your bone density atany age.

    Got Milk?

    Calcium is the cornerstone of strong bones. Adultsup to age 50 need 1,000 milligrams per day.Beginning at age 51, women need 1,200 milligramsevery day, and when men hit 71, they need to hit

    that mark, too. The pop star of calcium sources isundoubtedly milk. A single 8-ounce cup of milk,whether skim, low-fat, or whole, has 300 milligramsof calcium.

    Yogurt and Cheese

    Not a milk drinker? A cup of yogurt has at least asmuch calcium as an 8-ounce cup of milk. And 1ounce of Swiss cheese has nearly as much. Even ifyou're lactose intolerant, yogurt and hard cheesesare low in lactose. Or try dairy products that arelactose-reduced or lactose-free. Removing lactosefrom milk and dairy foods does not affect thecalcium content.

    Super Foods for Your Bones Slideshow

    Slideshow Link:http://www.webmd.com/osteoporosis/ss/slideshow-superfoods-for-your-bones?ecd=wnl_din_020314&ctr=wnl-

    din-020314_ld-stry&mb=Idbxj7AYUUOs%40xCSZl5M%40%40HnVev1imbCmqAZDXKjfrk%3d

    http://www.webmd.com/www/default.htm

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    Sardines

    Milk and dairy products are not the only ways to getcalcium. Another excellent source is sardines. Allthose little fish bones have just what you need tobuild bone mass in your own body. Eating 3 ouncesof canned sardines delivers a little more calcium

    than a cup of milk.

    Greens

    You might be surprised to learn that calcium isplentiful in many vegetables. Go for dark leafygreens such as bok choy (seen above), Chinesecabbage, and kale. The traditional soul foodfavorites, collard and turnip greens, offer a lot ofcalcium, too. One cup of chopped, cooked turnipgreens has about 200 milligrams of calcium.

    Fortified Foods

    If dairy products, sardines, and leafy greens leaveyou cold, consider eating fortified foods. These areproducts that do not naturally contain calcium buthave been enhanced with varying amounts of theessential mineral. Breakfast foods are a great start -- fortified orange juice has up to 240 milligrams of

    calcium, and fortified cereals deliver up to 1,000milligrams per cup. Check the nutritional label forthe exact amount.

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    Calcium Supplements

    Supplements are an easy way to boost yourcalcium intake, but some reports suggest you maynot need them. If you're already getting enoughcalcium from food, taking more in pill form won'tcontribute to bone health. Experts say there's little

    benefit in getting more than 2,000 milligrams ofcalcium per day, and too much can lead to kidneystones. For the best absorption, take no more than500 milligrams at one time. Some calciumsupplements, such as calcium carbonate, are betterabsorbed if taken with meals; however, calciumcitrate can be taken anytime.

    Soy Foods

    Half a cup of calcium-enriched tofu contains asmuch as 861 milligrams of calcium, but calcium isnot the only mineral that gives bones a leg up. Newresearch suggests plant-based chemicals calledisoflavones strengthen bone density as well.Isoflavones are plentiful in soy foods, such as tofu,and appear to have an estrogen-like effect on thebody. This may make soy useful in warding off bonedisease in postmenopausal women.

    Salmon

    Salmon and other types of fatty fish offer an array ofbone-boosting nutrients. They contain calcium aswell as vitamin D, which assists in calciumabsorption. They're also high in omega-3 fattyacids. Fish oil supplements have been shown toreduce bone loss in elderly women and may

    prevent osteoporosis.

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    Nuts and Seeds

    Nuts and seeds can bolster bone health in severalways. Walnuts and flaxseeds are packed withomega-3 fatty acids. Peanuts and almonds containpotassium, which protects against the loss ofcalcium in urine. Nuts also contain protein and other

    nutrients that play a supportive role in buildingstrong bones.

    Hold the Salt

    Salt is a major culprit in depriving the body ofcalcium. The more salt you eat, the more calciumgets carried away by urine. Sticking to a low-saltdiet can help you keep more calcium to strengthenyour bones.

    Sunshine

    OK, sunshine is not a food. But the body producesvitamin D in response to sunlight. Without vitaminD, our bodies cannot properly absorb the calcium infoods. Cloudy weather, a northern latitude, anddarker skin can interfere. So some people maychoose a vitamin D supplement. The recommended

    dietary intake is 600 IU a day for most adults,jumping to 800 IU above age 70.

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    Reviewed by Kathleen M. Zelman, MPH, RD, LDon September 16, 2011

    Sources:

    IMAGES PROVIDED BY:

    (1) Jocken Sand / Digital Vision / Photolibrary(2) iStockphoto(3) Joe Biafore / iStockphoto(4) anssi ruuska / iStockphoto(5) iStockphoto(6) William Mahar / iStockphoto(7) Anna Khomulo / iStockphoto(8) Igor Dutina / iStockphoto(9) Liza McCorkle / iStockphoto(10) RUDI TAPPER / iStockphoto(11) Donald Gruener / iStockphoto(12) Edward Mosser/ iStockphoto(13) Corey Sundahl / iStockphoto

    REFERENCES:

    American Academy of Orthopedic Surgeons.American Dietetic Association web site.FDA web site.Institute of Medicine.National Osteoporosis Foundation.Nutrition Data web site.Teucher, B. Journal of Bone and Mineral Research, September 2008.U.S. Department. of Health and Human Services.

    This tool does not provide medical advice. See additional information:

    2011 WebMD, LLC. All rights reserved.

    My Notes:

    http://www.webmd.com/osteoporosis/ss/slideshow-superfoods-for-your-bones?ecd=wnl_din_020314&ctr=wnl-din-020314_ld-stry&mb=Idbxj7AYUUOs%40xCSZl5M%40%40HnVev1imbCmqAZDXKjfrk%3d&print=truehttp://www.webmd.com/osteoporosis/ss/slideshow-superfoods-for-your-bones?ecd=wnl_din_020314&ctr=wnl-din-020314_ld-stry&mb=Idbxj7AYUUOs%40xCSZl5M%40%40HnVev1imbCmqAZDXKjfrk%3d&print=truehttp://www.webmd.com/kathleen-m-zelman

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