Bone health increases with calcium and vitamin D. Calcium and vitamin D helps increase your bone density. Bone health can be achieved by the proper intake of essential minerals.
Do You Want To Take Care Of Your Bone Health?
As we already know, calcium without vitamin D could not work as it works in our body. To do this, you need, in addition to taking a series of foods rich in calcium, complement them with those that contain a good supply of vitamin D.
To protect and maintain healthy bones we must know what are the foods that help us take care of them and strengthen them. Bone disease can often be prevented if enough calcium and vitamin D are obtained. Therefore, we tell you about the foods with the highest calcium and vitamin D content to take care of your bone health.
Why Is It Important To Take Care Of Your Bone Health?
The bone is in constant creation and destruction. Therefore, we must provide all the necessary nutrients to strengthen it.
The bone system, composed of bones, is the support of the whole body, so it is very important to keep it healthy and strong. Up to 30 years of age, the bones regenerate quickly, however, after that age, more bone is lost than it is regenerated.
Therefore, it is very important to nourish our bones with fresh and nutritious food, in addition to following a healthy lifestyle.
It May Interest You: Relationship Between The Lack Of Calcium, Milk, And Osteoporosis
What Affects Bone Health?
Many Factors Can Affect The Health Of Bones
- Calcium –The amount of calcium you consume. A diet with a low calcium content helps to reduce bone density at an early stage and increase the risk of fractures.
- Physical Activity – People who are physically inactive are at higher risk of osteoporosis than the more physically active people.
- Consumption Of Tobacco And Alcohol –Research suggests that smoking contributes to the weakening of bones. Similarly, regular consumption of alcoholic beverages increases the risk of osteoporosis, possibly because alcohol interferes with the body’s ability to absorb calcium.
- The Gender – If you are a woman, you run a higher risk of osteoporosis, since women have less bone tissue than men.
- Size – You also run the risk if you are extremely thin (with a body mass index of 19 or below) or have a small body structure, since you may have less bone mass to support you as you get older.
- Age – Bones become thinner and weaker at older ages.
Foods with Calcium and Vitamin D
The recommended daily intake of calcium varies with age. For adults, the recommendation of daily intake is 1000 mg/day. After 50 years, especially in women, the requirements amount to 1300 mg/day (to compensate for bone losses caused by menopausal estrogen losses ).
Green Smoothies, A Source of Calcium
Whether in its natural form or in shakes, green leafy vegetables provide a significant amount of calcium.
Calcium is not only found in dairy products such as milk or yogurt, but it is also present in green leafy vegetables. Broccoli, kale leaves or spinach are some of the foods that contain more calcium.
Specifically, almonds and hazelnuts, since they are two of the most calcium-rich nuts. A good way to introduce them to your breakfast is to incorporate them into your cereal bowl with milk.
Chickpeas, beans or lentils foods rich in calcium and iron.
What is the better way to take them than in a delicious stew?
Ideally, we consume vegetables between once and twice a week.
Milk and Dairy Products
With an average amount of 124 mg per 100 g, cow’s milk is considered a good source of calcium. In addition, it is a basic consumer food and easy to find in any store near our house.
Given the wide presence of milk and dairy products in the diet, they are essential to achieve the recommended intakes of this mineral.
Foods Rich In Vitamin D
One of the main sources of vitamin D is sun exposure. People in countries with a greater amount of light do not usually have deficiencies of this type.
Vitamin D is essential in the absorption of dietary calcium. The recommended intake of vitamin D for the general population is between 400 and 800 IU daily. When it comes to people over 65, this recommendation increases to 800 IU.
Food sources of vitamin D are scarce: whole milk products and bluefish are the main dietary sources to obtain it, along with eggs (yolk) and supplemented foods such as breakfast cereals, margarine, and soy drinks.
In addition to food, there are other natural ways to obtain vitamin D. One of them is thanks to sun exposure, since this gesture helps our body to synthesize vitamin D.
It is enough to expose ourselves to the sun about 10 or 15 minutes a day for this to happen. But yes: remember to always use a suitable sunscreen.
Caring for your bone health is not only very important, but it is also very easy to do it. With healthy eating, exercising and contact with the sun can make sure that our bones stay strong and healthy.