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Nutrition

The good news about eating a bone-healthy diet is that its nutrient-rich foods are also good for your overall health.


Calcium and bone health

Just as children need calcium to build bone, older adults need calcium to preserve bone density. And the only way to get calcium is through foods, beverages, or supplements.

Glass of milk How much calcium you need depends on your age. The National Academy of Science recommends that people between the ages of 19 and 50 get at least 1,000 mg of calcium a day, while people 51 and older get at least 1,200 mg a day. To put this into perspective, one cup of yogurt contains about 300 mg of calcium, while a cup of broccoli contains 90 mg.

Most people know that milk is rich in calcium, but a variety of other foods and beverages are also excellent sources of calcium, including:

  • Beans like kidney beans and green beans
  • Nuts like almonds and brazil nuts
  • Soybeans and soy-based products like tofu and soy beverages
  • Calcium-fortified products like orange juice, breakfast cereal, and granola bars

Modest amounts of calcium can also be found in:

  • Leafy greens like kale and collards
  • Fruits like oranges, prunes, and raisins

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Vitamin D

Our bodies need vitamin D to absorb calcium; and as we age, we need more of it. The National Osteoporosis Foundation recommends that adults 50 and over get 800 to 1000 IU of vitamin D daily. You can get additional vitamin D from:

  • Sunshine — before applying sunscreen, get 10 to 15 minutes of direct sunshine 3 times a week
  • Milk and fish — not many foods naturally contain significant amounts of vitamin D, but vitamin D-fortified milk and oily fish like salmon are good sources

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Other vitamins and minerals that can improve bone density include:

  • Magnesium — found in dark greens like kale and romaine lettuce, and in bananas, oranges, and tomatoes
  • Potassium — found in green, leafy vegetables, and in fruits like oranges and bananas
  • Vitamin K — found in broccoli, cauliflower, brussels sprouts, soy products, strawberries, and liver. Best to consume with a little fat or oil to help absorption
  • Vitamin C — found in fruits like oranges, grapefruits, lemons, cantaloupes, strawberries, and tomatoes, and in veggies like peppers, broccoli, asparagus, cauliflower, and potatoes

Please talk to your healthcare provider before making any changes to your diet. Changes in diet alone may be inadequate for the treatment of postmenopausal osteoporosis.