Eating for Bone Health

Created by: Kristen Carli, Dietetic Intern

Osteoporosis

Osteoporosis is a disease consisting of weakened bones that can lead to easy fractures. Osteoporosis occurs in older adults, affecting more women than men. About 25% of men and 50% of women will break a bone due to osteoporosis.

Diet & Exercise for Bone Health

To benefit your bones, it is important to consume enough calcium, vitamin D, potassium, and magnesium. Be sure to eat a balanced and varied diet to intake enough of these nutrients. Incorporate weight-bearing exercises into your weekly routine to benefit bone health. 

Calcium

Calcium is the major nutrient needed to form new bone cells. Bones store 99% of the calcium in your body. Calcium can be found in milk, yogurt, cheese, fortified soy milk, fortified fruit juice, soybeans, leafy greens, and fortified tofu. Women over age 50 and men over age 70 need at least 1200 mg of calcium per day. 

Supplements

If you are not eating enough calcium-rich or calcium-fortified foods, consult with your doctor about taking a calcium and vitamin D supplement. 

Material adapted from eatright.org

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