It is important to for kids to have healthy bones to insure that they grow properly and it can help us in many ways as an adult to avoid health risks such osteoporosis and other bones and health problems. So let’s learn what we can about this and make sure we can avoid these health issues for our families. Listen closely!
According to the National Osteoporosis Foundation nearly 10 million Americans are living with fragile bones that are susceptible to breaks and fractures. The good news this can be prevented by getting enough calcium and vitamin D into your diet or by taking supplements.
So what is the recommended amount calcium and Vitamin D?:
According to the FDA:
- adults ages 18-50 should get 1,000 milligrams
- individuals younger that 18 who are still developing bones and teeth should have 1300mg
- people over 50 also should have 1200 mg daily of calcium.
For Vitamin D the average daily allowance at any age is 800 IU (International Units). Check here for more information on Vitamin D @ http://edis.ifas.ufl.edu/fy207
Why are they both so Important?:
- Vitamin D is needed for normal absorption of calcium and phosphorus.
- It helps put these minerals into bones and teeth. This makes bones stronger and reduces your risk for bone fractures.
- Vitamin D also helps keep the immune system functioning normally helping the body resist some types of disease.
- Vitamin D is also a great antioxidant.
Calcium is necessary for living creatures to survive. Calcium is used in so many ways throughout the body. Calcium is necessary for:
- contracting muscles, forming and strengthening bones and teeth
- conducting nerve impulses throughout the body
- clotting blood
- maintaining a normal heartbeat
- as well as other important processes.
If you do not consume enough calcium in your diet, then your body will remove calcium from bones and this will lead to some serious health issues.
Lack of vitamin D and Calcium affects bones and many other parts of the body.
- Growing children who do not get enough vitamin D or Calcium may have bones that can’t support their weight (rickets).
- Adults deficient in vitamin D and Calcium can develop soft bones (osteomalacia). They also can lose bone mass, which leads to fragile bones (osteoporosis).
We need to get enough vitamin D from all sources to have adequate levels of this vitamin in our blood. Recent research indicates that Americans need to get more vitamin D and Calcium than we used to think was needed. Older adults and persons with dark skin are at higher risk than others for having low levels of vitamin D in their bodies. To check out information Vitamin D and Calcium Click Here.
Where do we get Vitamin D?:
Most fluid milk and some brands of yogurt are fortified with vitamin D. Fortified breakfast cereals, breads, and orange juice also may contain this vitamin.
What foods provide us with the best sources of Calcium and Vitamin D from?:
- Nuts such as pistachios, brazil nuts, or almonds are a great snack food. Pistachio and brazil nuts have 180 mg per serving of Calcium while Almond have 250 mg per serving. Check labels no preservative or artificial coloring!
- Fish is recommended according to the National Institutes of Health (NIH) one 3.5-ounce of salmon or mackerel, 360 IUs of Vitamin D and 181 mg of calcium per serving. A 2 ounce can of sardines have 250 IUs of Vitamin D and 324 mg of Calcium.
- Oatmeal per I cup contains 150 mg of Calcium plus it is loaded with fiber. Organic, preservative free, no GMO -Please!
- Eggs are a good source but it is the yolk that has the value–2 eggs contain 40 IUs of Vitamin D. Make sure they are free range eggs.
- Leafy Greens such as kale, spinach, contain 100 mg of calcium per serving. Broccoli is also a good source although is has less calcium, but has a higher absorption, because it contains oxalate. Make sure they are organic or local harvest.
- Yogurt and Cheese are good source of Calcium and other healthy vitamins and minerals. In fact about 1 1/2 ounces of cheddar or mozzarella cheese has more than 300 mg of calcium. Organic or raw yogurt would be my suggestion.
- Other good sources are Blackstrap molasses, brown sugar, sesame seeds, oranges, tofu, beans and peas. No GMO please-organic.
I would highly recommend making sure that any foods you eat are organic or at the least GMO, preservative, and dye free.
Unfortunately, the diets of most Americans (50-75%) do not contain enough of calcium or Vitamin D. It is recommended if you take calcium and Vitamin D supplements especially if you know that you are not eating enough of the correct foods, which many of us don’t. Click here for raw Calcium supplements!
Please make sure that you and your family get enough of Vitamin D and Calcium to support healthy bones and to avoid future health problems. Try to add some of the foods I mentioned into your diet, if possible. Remember to always try to eat organic, local harvest, and avoid GMOs or any food additives. I realize it is not always easy to get your kids to eat what you want them to or if you or your child has food allergies or sensitivities it might not even be possible. Taking a supplement is not a bad idea and is recommended by many health-care providers.
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Quote of the Day: To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear! Buddha