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May 24, 2011

Nutrition for Bone Health

Filed under: By Tamra Rosenfeld — Administrator @ 10:30 pm

Tamra Rosenfeld Tamra Rosenfeld

Nutrition plays an important role in bone health and reducing osteoporosis risk.
Although many nutrients are involved in maintaining bone density, the most significant
ones are calcium and vitamin D. Calcium helps to build your bones and vitamin D helps
your body absorb calcium.

The following foods are good sources of calcium:
• Dairy products such as milk, cheese, and yogurt (low-fat dairy is preferred).
• Dark green leafy vegetables such as broccoli, kale, spinach, and bok choy.
• Soy products are often fortified with calcium such as soy milk and tofu.
• Many other products are fortified with calcium such as orange juice, bread, and
breakfast cereals.

Vitamin D can be metabolized from sunlight. Many foods containing calcium such as
cheese and yogurt do not contain vitamin D. The following are some food sources of
vitamin D:
• Fortified milk and orange juice.
• Salmon, sardines, shrimp, and tuna fish.

It is recommended that adults consume 3 servings of dairy or dairy alternatives daily.
Below are some examples of 1 serving of dairy or dairy alternatives:
• 8 oz of milk or yogurt,
• 1 ½ oz of minimally processed cheese or 2 oz processed cheese,
• 8 oz soy milk or fortified orange juice,
• 2 cups cottage cheese

Calcium and vitamin D supplementation is recommended for those who have absorption
problems or cannot meet the dietary needs. Consult a physician before use of any
supplement.

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