Tips to Help Prevent Osteoporosis
- July 31, 2011
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- Nutrition Blog
A diet that contains enough calcium, vitamin D, and other vitamins and minerals is key to maintaining bone health and preventing osteoporosis. Eating a diet that follows MyPlate will help assure that your bones will be strong and healthy.
In order to ensure the absorption of calcium in the body, it’s also important to consume enough Vitamin D. Imagine Vitamin D is the key that unlocks the door to let calcium into your cells for absorption. The RDA for Vitamin D is about 600 to 800IU’s daily. Foods that contain Vitamin D include fortified milk and bread products, fish such as salmon, mackerel, sardines, and tuna.
Vitamin D can also be obtained from sun exposure, because it is made in the skin. Sun exposure of about 10−15 minutes at least two times weekly to the face, arms, hands, or back without sunscreen is enough to provide adequate vitamin D.
Calcium absorption can also be affected by phytic or oxalic acid found in some high-calcium foods. These foods can bind calcium and may decrease the amount of calcium absorbed. These foods include: Spinach, collard greens, sweet potatoes, rhubarb, and beans.
Calcium Rich Food Sources:
Plain, Non-fat yogurt—340mg for 6oz
Ricotta Cheese, part skim—335mg for ½ cup
Fat-free/skim milk—306mg for 1 cup
Feta Cheese—210mg for 1.5oz
Can I get enough Calcium without consuming dairy products?
The answer is Yes!! With a little extra effort a vegetarian/pescatarian/vegan or lactose-free diet can provide enough calcium on a daily basis. As women we need at least 1,000-1,300mg of calcium on a daily basis to fortify our bones throughout our entire lives and prevent osteoporosis.
Calcium sources not from dairy products: Many vegetables are good sources of calcium, including:
Broccoli—45 mg for ½ cup (C), cooked
Kale—100 mg for ½ C, cooked
Spinach—120 mg for ½ C, cooked
Pinto beans—about 45 mg for ½ C
Kidney beans—about 40 mg for ½ C
Fortified ready-to-eat cereals—about 250mg for 1 oz
Soy Beans—130mg for ½ cup
In addition, calcium fortified foods are a great idea such as soy milk, orange juice, tofu, cereal and bread. Each serving of these foods has approximately 200-300mg of calcium, but check the nutrition label for exact calcium content.