Prevent Osteoporosis

Calcium is very important for healthy bones, heart, muscles and nerves. Our body does not produce calcium, so all we acquire calcium through diet. Vitamin D is essential for calcium absorption and promoting calcium to leave the intestine and enter the blood to be absorbed. A diet that meets the requirement of calcium and vitamin D is needed to prevent osteoporosis. Vitamin D we get mostly from sunlight. Vitamin D is formed when sunlight exposed to our skin. If we expose ourselves to the sun 15 minutes a day will cover 100% of the daily requirement of vitamin D. It is important to note that sunscreen can decrease by up to 90% absorption into the skin.

 

Requirement of calcium and vitamin D

 

The requirement for calcium and vitamin D varies depending on age and sex. Besides people living in low sunlight exposure, pregnant and lactating women, and older adults require more quantity.

Table 1. Requirement of calcium and vitamin D by age

 

	Age	Calcium requirement (mg)	Requirement vitamin D
Children	1-3 years 4-8 years	700 1000	400 400
Men and women	9-18 years 19 - 50 years old Over 50 years	1300 1000 1200	400 600 800
Pregnancy and lactation	<19 years > 19 years	1300 1000	600

Sources of calcium and vitamin D

 

Dairy products are a good source of calcium, vitamin D, protein, phosphorus and other nutrients. The body easily absorbs calcium from dairy products. Some fruits, vegetables, cereals and fish are good sources of calcium.

Table 2. Calcium in food

 

Food	Portion	Calcium (mg)
Whole milk Skim milk Yogurt Vanilla ice cream Gruyere cheese ricotta cheese Fresh cheese Cheddar cheese mozarella cheese fresh broccoli Cooked beans Red beans Orange fortified orange juice Dried figs canned sardines fortified porridge tofu	1 cup 1 cup 1 cup 1 cup 1 oz ½ cup 1 cup 1 oz 1 oz 1 cup 1 cup 1 cup 1 unit 1 cup 10 units 3 oz ½ cup ½ cup	291 302 100-400 200 272 337 155 200 207 176 128 116 56 300 270 372 260 350

Sources of vitamin D can include: fatty fish, fish oil, milk and dairy products, egg yolks, and fortified foods such as breakfast cereals, margarine, bread, juices, among others.

 

Several studies have shown that vitamin D may be more important than calcium to build strong bones and prevent fractures.

 

supplements

 

Calcium supplements are used to prevent and treat calcium deficiencies. Most experts recommend that supplements should be taken with meals and not exceed 600 mg, as the percentage of calcium absorbed decreases as the amount of calcium supplements increases. The recommended intake of calcium per day for adults ranges from 1000 to 1500 mg.

 

recommendations

 

• Consuming 3 servings of low-fat dairy a day (milk, yogurt and cheese).
• Include other sources of calcium and vitamin D daily diet.
• Do not consume more than 2,300 mg of sodium per day (1 tsp) as it accelerates calcium loss in the urine. Processed foods contribute 75% salt we consume.
• Increase your intake of potassium (bananas, baked potato, orange juice, cantaloupe) and decreases calcium loss in the urine.
• Decrease consumption of alcohol, soft drinks and caffeine (maximum 300 mg / day), as they increase the loss of calcium in the urine.
• Consume protein in moderation (0.8 g per kg. Weight) since the excess can increase the loss of calcium.
• Some soy foods like edamame, tempeh, tofu and soy beverages contain oxalates that can affect calcium absorption
• Exercise regularly. This helps strengthen bones, muscles, and improve calcium absorption.
• Chocolate has oxalate combined with calcium from milk and can lose up to a third of ingested calcium.

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