Are you getting enough calcium in your diet to prevent bone loss and protect you from osteoporosis (a condition in which bones become porous and easily broken) later in life? Studies show that many Americans don't take in enough calcium in their diets. Women, who are more likely to develop osteoporosis than men, get less than half of the recommended daily amount. Experts recommend between 1,200 and 1,500 milligrams of calcium a day (women should aim for the higher end of the range). The body absorbs calcium most efficiently if you take in 500 milligrams or less at a time.
How can you be sure you're getting your share? Reach for calcium-rich foods like low-fat milk, cheese, and yogurt, as well as salmon, broccoli, kale, and other greens. Also look for calcium-fortified products like orange juice, cereals, and breakfast bars. Adding a few teaspoons of nonfat powdered milk to foods like puddings and soups can increase their calcium content without affecting taste. Finally, a calcium supplement can also help you meet your daily requirement. There are several types available, so ask your doctor whether you need one and which might be best for you.
While you're working on improving your calcium intake, it's important to be sure you're getting enough vitamin D as well. This important nutrient acts as a "key," opening the door for calcium absorption in your body. Without enough vitamin D, much of the calcium you eat may be passing right through your digestive tract rather than being absorbed.
Exposure to sunlight encourages the body to produce vitamin D. If you spend 10 to 15 minutes two or three times a week outside in the summer months, exposing your hands, arms, and face to the sun, you're probably getting the vitamin D you need. However, if you spend much of your time indoors, or always block sunlight from reaching your skin with sunblock and clothing (which, as you know, is a good idea when the risk of sunburn is high), you may not be. In addition, during winter months and in northern climates year round, it is difficult for our body to make adequate Vitamin D from sunlight. Some foods such as milk and other dairy foods are fortified with small amounts of vitamin D. For example, an eight ounce glass of milk contains 100 IU of vitamin D. It's also included in most multivitamins and in some calcium supplements.
The current recommendations for vitamin D intake of 200 to 400 IU per day were established in 1997. Since that time, new research suggests that greater vitamin D intakes may be necessary for optimal health. According to National Osteoporosis Foundation, the recommended intake of vitamin D for optimal bone health for adults under age 50 is 400 to 800 IU daily, and adults age 50 and older is 800 to 1,000 IU daily. Many health researchers are urging the FDA to increase the recommended daily intake of Vitamin D to 1,000 IU daily. Remember, as with any vitamin, too much vitamin D can be potentially harmful. Check with your doctor before taking any new supplements.
The combination of calcium and vitamin D in your diet is great insurance that you'll have strong bones for life! This week, focus on increasing your intake of these important nutrients if you aren't currently getting enough.
