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In honor of May being National Osteoporosis Awareness & Prevention Month,, Lauren Dimitrov, Registered Dietitian & Nutrition Expert, talks to us about how food & nutrition can improve our bone health.
Osteoporosis is a condition characterized by low bone density. People with low bone density stand a greater chance of fracturing their bones. The aim of National Osteoporosis Awareness and Prevention Month is to promote good bone health through the prevention, detection and treatment of osteoporosis.
Through Osteoporosis Awareness and Prevention Month, people are encouraged to understand the risk factors associated with this condition. Preventative measures which promote healthy bones include sufficient calcium intake, achieving adequate levels of vitamin D, and ensure high intakes of fruits and vegetables, while keeping sodium intake low.
Do you get enough of these? Let’s find out!
How Much Calcium Do You Need?
High Sources of Calcium (300 mg per Serving)
How much Vitamin D Do You Need?
You need about 50 mcg (2,000 IU) per day of vitamin D. Foods rich in vitamin D include:
Watch your other nutrients
Have 5 to 6 oz lean meat or beans each day. These foods provide the protein your bones need. Also, don’t forget your 5 servings of fruits and vegetables each day. Fruits and vegetables provide vitamin C, magnesium, vitamin K, and potassium to strengthen bones.
A lower-sodium diet helps the body keep calcium, instead of losing it in urine. In general, foods with more than 300 mg sodium per serving may not fit into a lower-sodium meal plan. Be sure to check the nutrition label.