Intouch – Health Info & Tips
Food for Strong Bones

•  Nutritional Basics
•  Calcium and Osteoporosis
•  The Role of Vitamin D
•  Calcium Rich Foods
•  Calcium Daily Requirements
•  Vitamin D Daily Requirements

Eating a variety of foods that contain the basic nutrients such as water, protein, carbohydrates, minerals and vitamins keeps you in good health. This helps you have fewer medical and dental expenses, be more efficient at work and play and have an increased sense of well-being.

Calcium and Osteoporosis
Calcium is one important nutrient we all need for strong bones. It is also needed for your heart, muscles and nerves to function properly and for blood to clot normally.

If you don't consume enough calcium-rich foods you risk developing osteoporosis - a bone disease that causes bones to become fragile and thin. This results in a person being at risk for bone fractures because the bone has lost its strength. Sometimes, a simple action like coughing or sneezing can result in a fracture.

Osteoporosis affects men and women. However, 80 percent of those with osteoporosis are women. National nutrition surveys show that many women and young girls consume less than half the amount of calcium recommended for healthy bones. A low calcium intake is associated with low bone mass, rapid bone loss and high fracture rates.

Some of the risk factors associated with osteoporosis include:
• An inadequate intake of calcium-rich foods
• An inactive lifestyle
• Heavy cigarette smoking
• Excessive alcohol and caffeine intake
• A family history of osteoporosis among family members
• Being tall, thin and small framed
• Some medications which increase your risk of osteoporosis

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The Role of Vitamin D
You can help keep your bones strong by eating a variety of calcium-rich foods as well as foods high in vitamin D. Vitamin D enables your body to absorb calcium from the foods you eat.

Vitamin D is formed by the body from sunlight. It is also found in foods such as tuna, sardines, liver, egg yolks and fortified milk. Please consult your physician as to your correct intake of vitamin D, as massive doses of vitamin D can be harmful.

Common Calcium-Rich Foods
The following chart lists some good sources of calcium and the amount of calcium, contained in each food per serving. To find out the recommended daily requirements for both calcium and Vitamin D, visit the  Calcium Daily Requirements section.

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