A “Big 3” nutrient for bone health at any age

Ф.Act: Keeping your skeleton strong is an integral part of overall health. Our bones do a lot for us – they serve as the basis for our entire structural body, and if we do not take care of them, they will not be able to perform their functions properly. Of course, weak bones are not a small problem.

According to the Centers for Disease Control, more than 50 percent of women over the age of 50 have low bone mass in the neck or lumbar spine. This low bone density is a precursor to osteoporosis, a skeletal disease in which the bones are very weak and can break. We can all say that we want to avoid it, and strengthening the bones is the way to do it.

If your mom is constantly harassing you for the calcium in yogurt (or is it just mine?), She’s worried about something. However, it is time to update the basic knowledge, because nutrition increases the health of the bones beyond the box of milk. When it comes to building and maintaining bone health, three major micronutrients take responsibility – calcium, vitamin D and magnesium – said Amy Shapiro, MS, RD, CDN, founder of Real Nutrition. Here he will supplement these three nutrients for bone health and share how to eat more of your favorite foods and get your daily dose.

Last PSA before swimming: Remember that there are other factors that help improve and maintain bone health, including regular physical activity (especially resistance exercises), avoidance of smoking and excessive alcohol consumption, and adherence to a nutritious diet. According to Shapiro, this is especially true for menopausal women, where bone loss can accelerate.

The “big three” nutrients for bone health

1. Calcium

Calcium is the bone health nutrient that gets the most ether time and for good reason. According to Shapiro, calcium is an important contributor to overall bone density, which begins to decline after the age of 35, which makes it especially important for us to continue to consume enough calcium as we get older.

Shapiro explains that our bones are the main storehouse of calcium in our bodies. “In fact, about 99 percent of calcium is stored in our bones, and the remaining one percent is stored in our blood and muscle tissue,” he says. Although bones contain a lot of calcium, it is used to regulate various other functions in the body, including the nervous system. If you do not consume enough calcium to perform these other important functions, your body will begin to extract important minerals from your bones to compensate, which can lead to bone weakness and even osteoporosis.

Before taking supplements, you should know that it is recommended for the average person to get their calcium intake through diet and not to trust supplements. Excess calcium is associated with cardiovascular disease, which may be common with supplementation. The recommended daily dose of calcium is one gram for women aged 18-50 years, and 1.2 grams for women over 50 years. Always consult your doctor to find out if you need a calcium supplement for your specific needs. .

The good news is that there are many calcium-rich foods, and with a little planning, you can get your calcium needs through diet. Shapiro offers milk, cheese, leafy greens, salmon, sardines, tofu and yogurt as excellent sources of calcium.

2. Vitamin D

Not to mention the importance of calcium for bone health and vitamin D. “Calcium is not absorbed without vitamin D3, so it’s important to get enough vitamin D to keep bones strong,” says Shapiro. According to the wonderful wisdom of nature, many foods that contain calcium, such as milk and salmon, are also excellent sources of vitamin D, another benefit of getting nutrients from food. Other excellent sources of vitamin D are sardines, cod liver oil, canned tuna, egg yolks and mushrooms. Another great way to get enough vitamin D is through unfiltered natural light. “The best source of vitamin D is today,” says Shapiro, who recommends 15 minutes of sun exposure each day to meet your vitamin D needs.

3. Magnesium

If you don’t love this super mineral for its positive effects on sleep quality, then you will benefit from it for your bones. “Magnesium deficiency weakens bones, while high magnesium levels increase bone density,” says Shapiro. This means that maintaining a balanced level of magnesium is very important to maintain bone health and prevent osteoporosis, especially as we age.

Magnesium-rich foods include pumpkin seeds, spinach, cashews, black beans, peanuts, edamam, almonds, and more. favorite superfood – dark chocolate.

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