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Building Strong Bones

Vital Healthcare Group

Calcium, the most abundant mineral in the body, plays a key role in keeping your bones and teeth strong. But calcium must be replenished daily, or your body will be deficient. While the calcium recommendation for adults is approximately 1,000-1,200 milligrams per day, the average adult gets only two-thirds to three-fourths of that amount. In fact, it is estimated that more than 80 percent of American women do not get adequate amounts of calcium in their daily diet.

Usually, dietary calcium can reach the recommended amounts simply by including three or four servings of calcium-rich foods each day. Low-fat dairy products (milk, cheese and yogurt) are easy calcium sources and have an added benefit in that they contain lactose, which enhances calcium absorption.

Other dietary sources of calcium include salmon with bones, sardines, calcium-enriched juices and other food products, soy foods, and green leafy vegetables. While getting calcium from food is preferable because of the other vitamins and minerals present, you can also get your daily calcium requirement from natural dietary supplements, particularly those made from calcium carbonate or citrate. Because the body can only absorb 500 mg to 600 mg of supplemental calcium at one time, divide it into several daily doses.

Consider Low-Calorie, High-Calcium Foods

If you are dieting and have ignored your calcium needs, there are plenty of low-calorie foods that are high in calcium. Here are a few examples:
  • 1 cup low-fat, calcium-fortified milk has 500 mg calcium and 80 calories
  • 1 cup non-fat yogurt has 450 mg calcium and 80 calories
  • 1 cup 1 percent milk-fat yogurt has 450 mg calcium and 90 calories
  • 1 cup low-fat milk has 300 mg calcium and 80 calories
  • 1 cup fortified soy milk (set with calcium sulfate) has 300 mg calcium and 80 calories
  • 1 cup fortified orange juice has 300 mg calcium and 109 calories
  • 1 cup low-fat (1 percent) chocolate milk has 300 mg calcium and 110 calories
  • 1 cup white beans cooked has 270 mg calcium and 250 calories
  • 1 slice low-fat (2 percent) cheese has 250 mg calcium and 55 calories
  • ½ cup tofu (set with calcium sulfate) has 200-400 mg calcium and 90 to 100 calories
  • 1 cup kale greens (steamed) has 205 mg calcium and 30 to 40 calories
  • 1 cup mustard greens (steamed) has 200 mg calcium and 30 to 40 calories
  • 1 cup soybeans (cooked) has 175 mg calcium and 300 calories
  • 1 cup broccoli (steamed) has 145 mg calcium and 50 calories

Get Your Daily Vitamin D

Vitamin D is necessary for the absorption of calcium, phosphorus, magnesium, and zinc in the bone building (and bone loss) process. In addition, vitamin D is important to maintain normal thyroid function.

Some experts suggest that men and women over fifty take 800 IU of vitamin D year-round. To be sure, always talk to your doctor before adding any natural dietary supplementation or increasing the dosage of supplements you normally take.

Food Sources of Vitamin D

Food Sourcesa Vitamin D (IU)
Halibut (3 ounces) 680
Pink salmon (canned, ¼ cup) 400
Tuna (canned, ¼ cup) 130
Milk (1 cup) 100
Yoplait Light Yogurt (6 oz.) 80
Parkay Calcium Plus (1 Tbs.) 60
Breakfast cereal, fortified (1 cup average) 40

Last Updated: 02/08/2010
This content was created and produced exclusively by the editorial staff of Vital Healthcare Group. www.VitalHealthCareGroup.com; all rights reserved.

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