What foods are good for bone health?

Here’s how much calcium it takes for good bone health after age 50

(CARRIE STEINWEG, NWI TIMES) As we work to put wholesome, healthy food into our bodies and consume a balanced diet, one thing we may overlook is bone health. Is what we eat feeding our bones?

Good bone health may not be a big concern to young adults, but it becomes more critical with age. For adults younger than 50, 1,000 milligrams a day of calcium is recommended for good bone health. If you’re older than 50, that number increases to 1,200 milligrams per day.

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However, Kim Kramer, registered dietitian for Ingalls Memorial Hospital, notes that it’s not all about the calcium. “As far as food goes, one of the main things is going to be calcium and making sure we have enough for bone health,” she said. “You also need vitamin D. It goes hand-in-hand with the calcium. If you don’t have enough vitamin D, you are not going to be able to absorb the calcium properly.”

Sunlight is a major source of vitamin D. In the winter, when reduced hours of sunlight combine with less time spent outside, getting vitamin D from what we eat becomes more critical. “The problem with vitamin D is there are not high levels in food naturally. In egg yolks, there’s some, and there’s a little in sardines, tuna, liver,” Kramer said. But foods such as tuna and liver generally aren’t eaten regularly enough to supply needed vitamin D. Kramer suggests consuming low-fat fortified products, such as milk, yogurt, cereals and orange juice.

Also, keep in mind that it’s never too late to start improving bone health. The food you eat may help the drugs used to treat osteoporosis, a form of bone disease, work better.  READ FULL ARTICLE AT NWI TIMES

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