How can you build stronger bones?

How healthy are your bones?  We just did an assessment of calcium and vitamin D intake in the nutrition class I teach.  Students analyzed how much calcium and vitamin D they were getting in their diet every day.  Not surprisingly, almost every female student had a low intake of calcium and a very low intake of vitamin D.  People in their 20’s should actually be banking calcium in their bones to make them stronger.  Your bones can be thought of as a calcium bank.  In your 20’s you make more deposits of calcium than withdrawals.  That is, if you are getting enough calcium in your diet. This strengthens one’s bones. Around age 30, your bones should be packed with calcium and this is called Peak Bone Mass.  From then on, your bones break down a little and you begin losing some of your bone mass. But having adequate calcium in your diet and enough vitamin D, you can replace most of what you lose every day. 

But too many of us aren’t getting the calcium we need.  About 80% of teenage girls and 60% of teenage boys aren’t getting enough calcium in their diets. Most adults are also low in getting enough calcium taking in about 500-700 mg when they need 1000 mg of calcium a day.  The Dietary Guidelines recommend adults have 3 cups of milk or dairy servings every day. 

How much calcium do you need each day?

Probably more than you are getting.  The chart below shows how much calcium different age groups are getting.  If you aren’t drinking milk or having a yogurt at every meal, you are probably low in your calcium intake.

Age	Recommended Calcium (mg/day)
Children 4-8	1000
Children/teens 9-18	1300
Adults	1000
Women over 50 and men over 70	1200

What foods provide calcium?

Although some people take calcium supplements, calcium is best absorbed from food. 

Dairy foods – are the best sources of calcium.  MyPlate shows dairy at every meal.  Aim for a glass of milk (300 mg of calcium), low-fat or non-fat milk, or some yogurt (415 mg calcium/8 0z.) at every meal.  It is especially important for growing children and young adults to have a dairy serving at every meal.  Cheese is a good source of calcium but most cheeses don’t have vitamin D.  So, have the cheese but be sure to have milk or yogurt during the day to get both calcium and vitamin D.

Add some dairy foods to your day

Vegetables – some vegetables have calcium.  It is not as well absorbed as the calcium in milk.  Green vegetables such as kale, spinach, and turnip greens.

Fortified Cereals – grains are not a rich source of calcium but some cereals have added calcium.  Look at the nutrition label to see how much calcium is in the cereal.

Orange Juice – orange juice provides little calcium unless it is calcium-fortified orange juice.   Most calcium-fortified OJ is also fortified with vitamin D.  This is a good way to get both calcium and vitamin D in your day.  Studies have shown the calcium in fortified OJ is absorbed about as well as the calcium in milk.  So, a great choice for people who don’t get enough calcium from dairy foods.  Remember to shake the container as the calcium in fortified juice tends to settle to the bottom. 

Kale  1 cup raw, chopped	100 mg calcium
Turnip greens, ½ c. cooked	100 mg calcium
Broccoli, raw ½ cup	21 mg calcium
Spinach 1 cup cooked	245 mg (but only about 12 mg absorbed)
Fortified Cereals	Check the food label for amount per serving.
Orange Juice – calcium fortified, 8 oz	300 mg

Of course, one can also “Treat Yourself” to get some calcium in your day.  Some fun ways to get extra calcium in your day are:

Latte, 16 oz	350 mg calcium
Parfait made with ¼ ricotta, strawberries, and 1 T. almonds.   ½ cup	200 mg calcium
Ice Cream ½ cup	84 mg calcium
Chocolate pudding 1 c.	250 gm calcium
Chia Seeds 2 T.	179 mg calcium
Hershey Kisses – dark chocolate with almonds	4 = 42 mg calcium

Other ways to add calcium is to enjoy some pizza.  Cheese on pizza adds calcium.  Make a smoothie with milk or yogurt.  When I make oatmeal in the morning, I use milk instead of water.  Not only a good protein boost but also adds calcium and vitamin D.  Instead of cream in your coffee use some milk. Let your kids have some chocolate milk.  Yes, it has some sugar but is a good afternoon snack beverage.  Children will drink it and get some calcium and vitamin D in their day.

Enjoy some chocolate pudding

This week enjoy some pudding or ice cream.   Pack a few Hershey Kisses in your lunch as a treat and also adding a little calcium to your lunch.  Going out to eat lunch yesterday, I chose the small milk to have with my lunch.  Taking kids or grandkids out for fast food?  Have them choose the milk instead of the sugared soda. 

Sources:  calcium bank, 80%, adults, Dietary Guidelines,  Dairy foods, Vegetables, Spinach  Image source:  Dairy,  Chocolate pudding, Hershey Kisses