Osteoporosis Prevention
The best form of calcium is food sources, simply because bone, like other tissues, requires balanced nutrition. In particular, milk is the best food source of vitamin D, a nutrient essential for normal calcium absorption and bone health. Milk and dairy products, such as cheese, yogurt and ice cream, contain the highest levels of calcium. Although many people tend to avoid milk because of its fat content, which might predispose them to heart disease, especially those with hypercholesterolemia, low-fat dairy products such as skim and 1% milk are safe and contain high levels of calcium.
Nondairy food sources of calcium generally contain much lower levels, but significant amounts occur in canned salmon and sardines when the bones are also eaten. Some green vegetables (such as kale, broccoli and spinach) as well as legumes (such as soybeans and common beans) have small amounts of calcium, but it is not easy to assimilate.
Vegetarians who do not consume milk products should take special care to ensure that they are receiving adequate amounts of calcium in their diets. Some people will find it hard to obtain the recommended amounts of dietary calcium through diet alone; for many, a combination of food sources and vitamin/mineral supplements is wise.
Adequate amounts of vitamin D are also needed for optimal calcium absorption and bone health. Although many families obtain sufficient vitamin D through the exposure to sunlight, adequate dietary sources of vitamin D are particularly important for elderly people or for those who use sun screen preparations routinely. A dietary intake of 400 to 800 IUDs is recommended for such people.
Daily Requirements of Calcium
| Age in years | Intake (mg) | |||||
| 7 to 9 | 700 | |||||
| 10 to 12 boys | 900 | |||||
| 10 to 12 girls | 1200 to 1400 | |||||
| 13 to 16 | 1200 to
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