The Importance of Calcium: Eating Right for Bone Health
Today more than ever, we know how to prevent, detect and treat bone loss and osteoporosis. Eating the right foods is an important way to protect bone and joint health and will help you maintain the calcium levels needed to keep bones strong.
Since our bodies can’t make calcium, we have to get it from the foods we eat. Many researchers say that the best way to get calcium is by eating dairy products such as milk, yogurt and cheese. These foods are not only high in calcium, but the type of calcium they contain is easily absorbed by the body.
Other calcium-rich foods include:
- Green leafy vegetables (e.g., collard greens, broccoli)
- Sesame seeds
- Carrots, lightly cooked
- Pumpkin, canned or cooked
- Sweet potatoes
- Shredded wheat and other whole grain low/no sugar-added cereals
- Fresh fruits (good source of boron to aid in calcium absorption)
- Dried fruits (unsweetened — especially apricots, dates, prunes)
- Peanuts, walnuts, almonds (in moderation)
It may be necessary to add calcium supplements to your healthy diet to help you get the calcium you need every day to prevent various calcium and bone disorders. Be sure to ask your doctor if supplements are right for you.
Together, we can promote bone health for women and prevent bone disease — one healthy step at a time.
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