Healthy eating tip 7: Add calcium for bone health
Your body uses calcium
to build healthy bones and
teeth, keep them strong as you age, send messages through the nervous system,
and regulate the heart’s rhythm. If you don’t get enough calcium in your diet,
your body will take calcium from your bones to ensure normal cell function,
which can lead to osteoporosis.
Recommended calcium levels are 1000
mg per day, 1200 mg if you are over 50 years old. Try to get as much from food
as possible and use only low-dose calcium supplements to make up any shortfall.
Limit foods that deplete your body’s calcium stores (caffeine, alcohol, sugary
drinks), do weight-bearing exercise, and get a daily dose of magnesium and
vitamins D and K—nutrients that help calcium do its job.
Good sources of calcium include:
- Dairy: Dairy
products are rich in calcium in a form that is easily digested and
absorbed by the body. Sources include milk, unsweetened yogurt, and
cheese.
- Vegetables and greens: Many vegetables, especially leafy green ones, are rich
sources of calcium. Try collard greens, kale, romaine lettuce, celery,
broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts,
asparagus, and crimini mushrooms.
- Beans: such
as black beans, pinto beans, kidney beans, white beans, black-eyed peas,
or baked beans.
