The best eating habit to prevent bone loss, according to the dietitian — Eat This Not That

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It’s an unfortunate side effect of living longer: bone loss. With each passing year after the age of about 30, each of us, and more rapidly in women than men, experiences a decrease in bone mineral density (the mineral content of bone per unit of bone). When bone mass falls below healthy values, it is called osteopenia, which can be a precursor to the bone diseases osteomalacia or osteoporosis. Osteomalacia is impaired mineralization caused by vitamin D and calcium deficiency, while osteoporosis is very low bone mineral density that weakens the skeleton, increasing susceptibility to fractures and bone fractures.

Calcium and vitamin D play the most crucial vitamin/mineral roles in bone development. Vitamin D is considered the “sunlight vitamin” for its ability to be absorbed by a unique pathway using sunlight to make a form of vitamin D, “7-dehydrocholesterol”, in the skin of the body. . Vitamin D is hard to get naturally from food, but can be found in certain foods, including egg yolks, fish, and some mushrooms.

Many health habits can help delay bone loss or strengthen existing bones, such as managing weight, eating a generally healthy, balanced diet, and getting enough physical activity, including strength or resistance training twice a week. . However, one of the best ways to eat to prevent bone loss is to get enough calcium.

The Recommended Dietary Allowance (RDA) for calcium has increased by 300 milligrams per day since the Food & Drug Administration’s (FDA) 2016 nutrition label updates. Most children and adults should aim to get 1,300 milligrams a day, from a combination of whole and fortified foods, including supplements when needed.

Here are some food choices to help you reach those calcium goals. Then, for more healthy advice, here’s the best juice to drink every day, according to science.

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The best choices for calcium in the milk group include cow’s milk and yogurt, as well as fortified non-dairy milk and yogurts like almond, soy, or oat types. The goal for most Americans is to get three one-cup servings a day of dairy or fortified soy.

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Despite all the wonderful ways spinach can benefit our health, improving our calcium levels isn’t really one of them. Spinach contains a compound called “oxalates,” which inhibits the body’s ability to absorb calcium. However, other dark leafy greens make the cut. Add kale, cabbage, bok choy, mustard greens or turnip greens to your next shopping list.

cereals, orange juice, yogurt
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If your mornings usually consist of the aforementioned cow’s milk or fortified non-dairy milk poured over calcium-fortified cold cereal and topped off with a glass of calcium-fortified orange juice, you’ve probably reached two-thirds of your goals by calcium. for the day.

canned salmon
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Canned salmon and sardines contain about 118 to 300 milligrams of calcium per three-ounce serving, tahini provides about 60 milligrams of calcium per tablespoon, almonds provide 95 milligrams of calcium per 1/4 cup, and tofu in calcium provides 125 milligrams of calcium per 3 1/2 ounces.


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