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 least1000mg 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, cabbage
and carrots to 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: www.osteo.org, www.calciuminfo.com/index, and www.medicinenet.com. For a list of free weight management services available on campus visit www.gvsu.edu/wellness.
