A healthy diet is imperative to our health.
Falls are a common occurrence. Many people fall daily. Toddlers fall multiple times a day and fortunately they generally bounce right back up and are none the worse for wear, but as we get older, the risks of being hurt from falling, increase greatly. Bones begin to lose their mass and density, so it is crucial that we maintain a proper diet especially as we age.
As an adult the ideal amount of calcium needed daily is 1000 milligrams, but after the age of 50 it increases to 1200!
Some good sources of calcium are:
· One cup of almond milk contains 50% more calcium than dairy milk
· One cup of milk, preferably low fat - 302 mgs. Lactose intolerant? Try lactose free milk, or almond milk. There are also pills which aid in digestion so you can continue to enjoy milk.
· One cup of yogurt – 312 mgs.
· One oz. of swiss cheese – 300 mgs. –
· Parmesan cheese 30 grams = approximately 308 mgs.
· One 3 oz. can of sardines = 500 mgs.
· Callaloo greens – 1 serving has 276 mgs.
· Turnip greens – 1 cup = 200 mgs.
· Collard greens – 600 mgs. calcium in 1 cup
· Kale – 1 cup raw contains 90 mgs.
· Bok Choy – 74 mg. in a cup
· Calcium enriched orange juice – 1 cup = 240 mgs.
· Fortified cereals – check the labels, some are as high as 1000 mgs.
· Tofu – ½ cup = 861 mgs.
· Salmon – 181 mgs.
· Swiss chard – 101 mgs a cup
· One fig = 130 mgs.
· Raw apricots – 4 = 117 mgs.
· 1 cup Soy beans cooked = 300 mgs.
· One ounce of sesame seeds = 280 mgs.
· 1 oz. of almonds contain 80 mgs.
· 1 oz. dried pumpkin seeds = 50 mgs.
Vegetables containing oxalates should be cooked.
There are other vegetables which contain calcium but because they contain oxalates the body is not able to properly digest and use the calcium. While these foods contain other needed nutrients, do not mistakenly add them to the diet for their calcium contribution solely. Another thing to bear in mind is that cooking them slightly will remove some of the oxalates rendering them better for the diet.
· Beet greens
Take no more than 500 mg. of calcium in a supplement at one time.
Calcium can contribute to kidney stones, so taking supplements containing 2000 mg. of calcium at once is not recommended. If you are taking supplements, take no more than 500 mgs. at a time. Soy isoflavones, which are plentiful in soy foods, create an estrogen like effect on the body and help to improve bone density for post-menopausal women. Another thing on the plus side of including calcium in the diet is that women who consume at least 200 mgs. per day suffer from fewer headaches.
Vitamin D helps us to absorb calcium.
Because calcium requires vitamin D to be absorbed in our system, it is also recommended for those under 70 to get 600 mgs. Vitamin D but 800 mgs. for those over. It is also advised to add omega 3 fatty acids to the diet to assist in bone health and to eat foods high in potassium to protect from the loss of calcium in the urine. Potassium can be found in peanuts and almonds. Reminder: we should avoid sodium. As the body works to flush the salt from our system, it is carrying away needed minerals such as calcium and potassium.
Find an activity you love and be faithful to it.
A final tip to keep your bones in tip top shape is to keep physically active. Exercise that bears weight benefits the bones so partake in daily exercise such as walking, dancing, yoga, jogging, or an activity of your choice. If you partake in one you enjoy, you have a better chance of maintaining an active and healthy lifestyle.
Be careful with caffeine.
Caffeine can cause a depletion of calcium when more than three cups of coffee are drank in a day. Caffeinated teas and sodas can also harm the body. Caffeinated beverages such as colas and Dr. Pepper contain phosphoric acid, another culprit known to harm our bone health. So scratch the sodas, decrease the coffee drinking and select a few more items from the above list and improve your bone health.
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Thank you for your visit. Take care, stay healthy and God bless!