Millions of Americans suffer from osteoporosis and it is a major cause for death after the age of 75. Osteoporosis is the condition which is caused because of weak bones as the bone looses density with age. Therefore, a proper care is needed to maintain the bone strength and density. It is very important to take a diet rich in calcium to maintain the bone strength. Bone health is important for healthy body.
Bone is basically made from calcium and it requires vitamin D to maintain the strength. A good health of bones reduces the risk of osteoporosis in adults. One can easily get a good amount of vitamin D by sitting in sunlight for not more than 15 minutes, at least two times in a week. 50% of the women and 25% of men above 50 years are at the risk of bone fracture which is mainly caused due to low intake of calcium and vitamins.
Need for calcium in body
Everyday calcium intake through food is collected in the bone bank, and 99% of the body calcium is found in teeth and bones. Calcium is also utilized from the bone bank each day. Generally a person may suffer from brittle bones because the body breaks bone to maintain adequate amount of calcium in blood which is required for normal functioning of body. Calcium helps in maintaining the heart beat and blood pressure and it is required each day.
The recommended amount of calcium for average adult each day is 1000 mg, whereas, kids in the age group of 4 to 8 years are advised to take more than 500 g of calcium. Kids in the age group of 9 to 18 years are advised to take 1300 mg of calcium each day. It has been found that 9 out of 10 women take less amount of calcium in diet than the recommended amount.
One may need supplements of certain vitamins to prevent bone fracture.
1. Vitamin D: If a person is not table to get adequate amount of vitamin D in diet, one should take supplements of vitamin D.
2. Calcium: A medical practitioner may suggest taking supplements of calcium during pregnancy or if a person is suffering from some medical problems caused by calcium deficiency. Some of food products rich in calcium are dairy products, fruits, vegetables and some non vegetarian food products.
The food products which should be included in diet for taking adequate amount of calcium are
1. Milk, cheese and yoghurt.
2. Kale and salmon with bones can be taken in diet.
3. Cabbage, figs, salmon, soy milk and soy nuts can be included in the diet.
4. Cereals and juices also contain good amount of calcium.
5. Avoid alcohol and do regular exercises to prevent bone from getting brittle and weak.
There are certain packaged food products which mention the amount of calcium found in it and one can take calcium enriched diet. One should not take diet which can cause constipation or diarrhea as it reduces absorption of calcium in the intestine and it can cause deficiency.
Read about Home Remedies for Broken Bones. Also know about Home Remedies for Joint Pain.
