 Calcium and Your Bone Health Calcium works together with v itamin D, phosphorus, magnesium and fluoride to develop strong and healthy bones – and to help prevent osteoporosis, a condition where bones get thinner and break easily.
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Vitamin D is important because it helps our bodies absorb calcium. That’s why it’s added to milk and certain soy and rice drinks (check the label). Vitamin D is also found in fish liver oils and fatty fish such as salmon and mackerel – and it’s directly related to sunlight. Being in the sun for 15 minutes a day can help you meet your vitamin D needs in warmer months. In winter, or when you’re wearing sunscreen, the sun alone is not enough, and adults over the age of 50 may need a supplement. Most one-a-day brands provide 400 I.U. of vitamin D, which, when combined with healthy food choices, should provide sufficient vitamin D to meet your needs. Phosphorous is found in both the milk products and meat and alternatives groups, and foods from all 4 food groups provide magnesium. Most people get enough phosphorus and magnesium if they eat a variety of foods. Drinking water is our major source of fluoride. If your water is not fluoridated, you may need a supplement.
How much calcium do you need?
One glass of milk (250ml) contains about 300mg of calcium and is enriched with vitamin D. Yogurt and cheese are also excellent sources of calcium, but do not contain vitamin D.
For someone who enjoys a variety of foods:
For someone who enjoys milk products:
For vegetarians:
It’s never too late to make healthy lifestyle choices. Every little bit helps to build or maintain strong bones and reduce your risk of osteoporosis.
Links: Canada ’s Food Guide to Healthy Eating and Physical Activity |
