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Calcium is an essential nutrient for strong bones, a healthy smile and reducing the risk of osteoporosis, but it also helps in weight control and proper muscle function.
Our bodies lose calcium on a daily basis. If your diet doesn't replenish these losses, the body begins to break down bone to release calcium for use. To maintain good bone health, it is vital to get the recommended daily amount of calcium. People aged 19-50 years need at least 1000mg of calcium per day.
Tips to get your recommended amount of calcium and improve bone health: -
- Exercise regularly and include weight-bearing activities like walking.
- Incorporate strength training into your exercise program.
- Consume 2-3 servings of dairy products such as low-fat milk, yogurt, and cheese daily.
If you are not a big dairy fan, try these tips:
- Include dark green leafy vegetables such as spinach, greens, broccoli, and cabbage in your diet, as well as fruits rich in calcium like oranges and tangerines.
- Try adding beans and soy-based foods to your diet.
- When grocery shopping, look for calcium-fortified juices and grain products.
- Consider adding a serving of powdered milk to casseroles and baked goods.
- Check with your doctor before adding a calcium supplement to your diet.
To learn more check out the following links:
GVSU Fitness & Wellness Center
Click here for the College Student's Guide to Better Nutrition, a handbook published by GVSU's Fitness & Wellness Center.
National Osteoporosis Foundation
Page last modified September 14, 2010