|
Calcium: Are You Getting Enough?
Osteoporosis is a disease that
causes our bones to become fragile
— making the consequences
of a fall all the more serious. One
of the best allies against osteoporosis
is calcium. This bone-saving
nutrient both prevents and treats
osteoporosis.
Women especially need to
focus on their calcium intake
as they age, because lowering
levels of estrogen put them at an
increased risk for osteoporosis.
However, men can develop this
chronic disease, too.
The Right Amount
How much calcium you need depends on your age. If you are...
- age 50 or younger, you need 1,000 milligrams (mg) of calcium a day.
- age 51 or older, you need 1,500 mg a day.
The Right Way
To help put those numbers in perspective, here are a few examples of calcium content:
- 8 ounces plain, fat-free yogurt: 450 mg
- 1 cup of low-fat milk: 302 mg
- ½ cup tofu: 260 mg
- 1 ounce cheddar cheese: 204 mg
- 6 ounces of calcium-fortified orange juice: 200 mg
A diverse diet that's rich in
fruits, vegetables, and low-fat
dairy products is the surest way
to maintain strong bones. But if
you feel you're not getting enough
calcium through healthy eating
alone, talk with your doctor about
taking a calcium supplement.
|
