bone health

It’s never too early to take care of your bones.  As we age our body may absorb calcium and phosphate from our bones making them weaker.

• The first step in taking care of your bones is getting enough of the right nutrients throughout your life to strengthen your bones. The two most important nutrients for bone health are calcium and vitamin D. It is recommended that adults get 1000 mg of calcium per day and at least 600 IU of vitamin D per day. Kids need between 700mg to 1300mg per day depending on age.

• Some sources of calcium:

•Dairy milk, 1 cup, 300mg

•Soy milk, 1 cup, 200-400mg

•Broccoli, 1 cup, 180mg

•Spinach, cooked, 1 cup, 240mg

•Orange juice, calcium fortified, 300mg

•Tofu, soft regular, 120-390mg

•Chick peas, 1 cup, 80mg

•Sesame tahini, 1oz, 130mg 

•Nettle leaf powder 1 cup, super infused tea, 500mg

• Sources of vitamin D:

•Sunlight 🌞, the Sun is the best source of vitamin D. Some of us can’t always be in the sun, so here are some other options:

•Seafood, like salmon, tuna and shrimp

•Mushrooms, mushrooms make their own vitamin d when they are exposed to sunlight.

•Fortified orange juice, cereals, soy, almond or hemp milk.

•Supplements- choose a high quality D3 supplement (research before you buy).

• Along with a healthy diet, physical exercise plays a huge role in bone health. Exercise, especially weight bearing exercise forces your bones to rebuild themselves, making them stronger. Weight bearing exercise means any exercise that your bones support your weight, including body weight. Some examples includes: walking, dancing, running, aerobics, lifting weights and tennis.

Remember it’s never too early or too late to start taking care of you.

Disclaimer: Please consult your physician or healthcare provider on issues related to your health. The information I share is for informational purposes only. It does not replace professional medical advice.