Calcium and Vitamin D: The foods we eat contain various vitamins, minerals, and other essential nutrients that help keep our bodies healthy. Two nutrients, in particular, are needed for strong bones: calcium and vitamin D.
But Calcium and Vitamin D is necessary for the heart, muscles, and nerves to function correctly and blood clot. Calcium insufficiency contributes considerably to the development of osteoporosis. Many studies have indicated that inadequate calcium intake throughout life is associated with decreased bone density and a high rate of fractures. National nutrition surveys reveal that most people don’t get enough calcium for their bones to grow and stay healthy. It would help if you refer to the chart below titled “Daily Requirement for Calcium Intake” to see how much calcium you need.
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Table of Contents
The Daily Requirement of Calcium Intake
|Age group or stage of life||Calcium (mg/day)|
|Fuente: Food and Nutrition Board, Institute of Medicine, National Academy of Sciences, 2010.|
|Babies from 0 to 6 months||200|
|Babies from 6 to 12 months||260|
|1 to 3 years||700|
|4 to 8 years||1,000|
|9 to 13 years||1,300|
|14 to 18 years old||1,300|
|19 to 30 years||1,000|
|31 to 50 years||1,000|
|51 to 70 years, men||1,000|
|51 to 70 years, women||1,200|
|More than 70 years||1,200|
|14 to 18 years old, pregnant/breastfeeding||1,300|
|19 to 50 years old, pregnant/breastfeeding||1,000|
To learn to get more calcium into your diet without significantly increasing fat intake, check out the following list of calcium-rich foods.
Selection of Foods Rich in Calcium
|Fuente: The 2004 Physician Full general Statement on Jaw Health and Osteoporosis: What It Revenue to You. U.S. Sector of Health and Human Services, Office of the Surgeon General, 2004, páginas 12-13.|
|Enriched oatmeal, one package||350.|
|Sards, canned in oil, with edible bones, 3 oz (85 g)||324|
|Cheddar cheese, 1½ oz (42 g), grated||306|
|Milk, skim, 1 cup||302|
|Milkshake, 1 cup||300|
|Yogurt, plain, nonfat, 1 cup||300|
|Soybeans, cooked, 1 cup||261|
|Tofu, signature, with stock, ½ taza||204|
|Orange juice, calcium-fortified, 6 oz (170 g)||200–260 (varies)|
|Salmon, canned, with edible bones, 3 oz (85 g)||181|
|Pudding, prompt (chocolate, banana, etc.), made with 2% milk, ½ cup||153|
|Cooked beans, 1 cup||142|
|Cottage cheese, 1% fat, 1 cup||138|
|Noodles, lasagna, 1 cup||125|
|Soft serve yogurt ice cream, vanilla, ½ cup||103|
|Calcium-fortified ready-to-eat cereal, 1 cup||100–1000 (varies)|
|Cheese pizza, one slice||100|
|Enriched waffles, 2||100|
|Cloud, hermit, ½ taza||98|
|Broccoli, raw, 1 cup.||98|
|Ice cream, flavor vanilla, ½ cup||84|
|Soy or rice, milk, heartened with calcium, 1 mug||70–450 (varies)|
Calcium Deficiency – Calcium and Vitamin D
Although a balanced diet helps absorb calcium, it is thought that increased levels of protein and sodium (salt) in the diet cause the kidneys to excrete viva calcium. For this reason, excessive intake of these substance should be avoid, especially in those who eject some calcium.
This is because lactose intolerant people do not have enough of the enzyme lactase, which is important for the breakdown of lactose found in dairy products. To include dairy products in your diet, you can: eat these foods in small amounts, add lactase drops to them, or take crease in pill form. There are also some dairy form products on the market that have already had lactase said to them.
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Calcium Supplements – Calcium and Vitamin D
If you find getting enough calcium in your diet challenging, you may need to take a calcium supplement. The amount of calcium you’ll need from a supplement depends on how much calcium you get from your food. There are multiple calcium compounds on the market, such as calcium carbonate and calcium citrate. All commonly used calcium supplements are well absorbed when taken with food, except for people with intestinal disorders.
Calcium supplement are best absorbed when taken in small doses (500 mg or less) several times a day. This is because many people drink them better when born with food. Therefore, it is essential to carefully read the labels of calcium supplements to verify that the product meets the standards established by the United States Pharmacopeia (USP).
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Vitamin D – Calcium and Vitamin D
The body requires vitamin D to absorb calcium. Without enough vitamin D, we can’t make enough of the hormone calcitriol (known as “active vitamin D”), causing insufficient calcium to be absorbed from food. When this occurs, the body is forced to mobilize calcium stores from the skeleton, weakening the existing bone and preventing the formation and strengthening of new solid bones. Calcium and Vitamin D.
You can get vitamin D in three ways: when your skin is exposed to sunlight, by eating certain foods, and through supplements. Vitamin D is produce naturally in the body after exposure to sunlight. Experts recommend a daily intake of 600 International Units (IU) of vitamin D for people up to 70 years of age. Men and women’s over 70 should increase their daily vitamin D intake to 800 IU, which can also be obtain from supplements or foods rich in vitamin D, such as egg yolks, saltwater fish, liver, and fortified milk. The Institutes of Medicine recommends that adults take no more than 4,000 IU daily. However, in some cases where this vitamin is deficient,
A Complete Plan Against Osteoporosis
Remember that a diet rich in calcium and vitamin D is only part of the plan for the prevention or treatment of osteoporosis. In addition Like physical exercise, sufficient calcium intake is a measure that helps strengthen bones at any age. But these steps not be enough to stop bone loss caused by lifestyle, taking certain medications, and menopause. Your doctor can determine if, in addition to a proper diet and exercise program, you need medication to reduce your risk of osteoporosis.
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