Top 5 Foods for Strong Bones: Boost Your Calcium Intake
Calcium is a vital mineral for your health. It helps build and maintain strong bones and teeth, supports muscle and nerve function, and regulates blood pressure and blood clotting. However, many people do not get enough calcium from their diet, which can lead to bone loss, osteoporosis, and increased risk of fractures.
In this article, you will learn about:
Table of Contents
- Bone Loss After 30
- 5 Exercises to Strengthen Bones and Increase Bone Density
- 5 Calcium-Rich Foods to Include in Your Diet
- Calcium Supplements: Benefits and Risks
- Frequently Asked Questions
- References
Bone Loss After 30
Did you know that your bones are constantly being broken down and rebuilt by your body? This process, called bone remodeling, helps to maintain the strength and structure of your bones. However, as you age, your bone remodeling becomes imbalanced: more bone is lost than gained, leading to a gradual decline in bone density.
This bone loss can accelerate after the age of 30, especially in women during menopause. Menopause causes a drop in estrogen levels, which is a hormone that protects against bone loss. As a result, women can lose up to 20% of their bone density in the first five to seven years after menopause. This can make bones more fragile and prone to fractures, a condition known as osteoporosis.
Osteoporosis is a serious health problem that affects millions of people worldwide. According to the International Osteoporosis Foundation, osteoporosis causes more than 8.9 million fractures annually, equivalent to one fracture every 3 seconds. Osteoporosis can also affect your quality of life, causing pain, disability, and loss of independence.
5 Exercises to Strengthen Bones and Increase Bone Density
Bone density is a measure of how strong and resilient your bones are. Bone density decreases with age, but you can slow the loss and reduce the risk of fractures by exercising regularly. According to the National Osteoporosis Foundation, the best exercises for your bones are those that are weight-bearing, resistance-based, and high-impact. Here are five examples of such exercises, along with their benefits and recommendations.
Walking: Low-Intensity Exercise
Walking is a simple and accessible way to improve your bone health. It is a weight-bearing exercise that puts stress on your bones, stimulating them to grow stronger. Walking can also improve your balance, posture, and cardiovascular fitness, which are important for preventing falls and fractures. A study by the University of Arizona found that walking three times a week for 30 minutes each increased bone density by 1% after seven months in postmenopausal women. To get the most out of walking, choose a brisk pace, vary your terrain, and use proper footwear.
Brisk Walking, Jogging: Moderate to Low-Intensity Exercise
If you want to challenge yourself more, you can try brisk walking or jogging. These are more intense forms of weight-bearing exercise that can boost your bone density and strength. A study by the University of Missouri showed that developing a running habit increased bone density by 2.7% in the spine and 5.4% in the hip over two years in premenopausal women. However, running may not be suitable for everyone, especially those with joint problems or osteoporosis. In that case, brisk walking can be a safer and effective alternative.
Running, Stair Climbing: Moderate-Intensity Exercise
Another way to increase the intensity and impact of your exercise is to run or climb stairs. These activities involve more force and speed, which can stimulate greater bone formation and remodeling. A study by the University of Bristol found that running or stair climbing three times a week for one year increased bone density by 2% overall and 3.5% in the femoral neck (a common fracture site) in young women. To avoid injury, start slowly and gradually increase your distance, speed, and frequency. You can also alternate between running and walking, or use a stair machine or stepper.
Jump Rope, Stair Climbing: Moderate to High-Intensity Exercise
Jumping rope is a fun and effective way to improve your bone density and strength. It is a high-impact exercise that generates a lot of force on your bones, especially in your lower body. Jumping rope can also improve your coordination, agility, and cardiovascular fitness. A study by the University of Oklahoma found that jumping rope 50 times daily increased hip bone density by 3-4% in six months in postmenopausal women. To jump rope safely, use a proper technique, wear supportive shoes, and land softly on the balls of your feet. You can also vary your jumps, such as side-to-side, front-to-back, or single-leg.
Weight Training: High-Intensity Exercise
Weight training is one of the most effective exercises for your bones. It is a resistance-based exercise that involves lifting weights or using machines or bands to create resistance. Weight training can increase your muscle mass, which in turn enhances your bone mass and strength. Weight training can also improve your balance, posture, and metabolism, which are beneficial for your bone health. A study by the University of Sydney found that weight training twice a week for one year increased bone density by 3% in the spine and 2.6% in the hip in postmenopausal women. To weight train safely, use a proper form, start with light weights, and progress gradually.
5 Calcium-Rich Foods to Include in Your Diet
Guava
Guava is a tropical fruit that is not only delicious but also nutritious. One medium guava contains about 30 mg of calcium, which is 3% of the daily value. But more importantly, guava is also rich in vitamin C, which enhances calcium absorption in the intestines and promotes collagen production for joint health. Vitamin C also protects against oxidative stress, which can damage bone cells and lead to osteoporosis. Guava can be eaten fresh, juiced, or made into jams, sauces, or desserts.
Two Servings of Dairy Daily
Dairy products are a natural source of calcium, the main mineral component of bones. One cup of milk provides about 300 mg of calcium, which is 30% of the daily value. Dairy products also contain other nutrients that support bone health, such as protein, phosphorus, potassium, and vitamin B12. For optimal benefits, consider fortified milk with vitamin D, zinc, and magnesium, which enhance calcium absorption and utilization. Other dairy products that are high in calcium include yogurt, cheese, and cottage cheese.
Soy Products
Soy products are derived from soybeans, which are legumes that are high in calcium and protein. One cup of cooked soybeans contains about 175 mg of calcium, which is 18% of the daily value. Soy products are also rich in soy isoflavones, which are plant compounds that have estrogen-like effects. Soy isoflavones help prevent osteoporosis and boost bone mineral density by stimulating bone formation and inhibiting bone resorption. Soy products that are good sources of calcium and soy isoflavones include tofu, tempeh, soy milk, soy yogurt, and soy nuts.
Black Sesame Seeds
Black sesame seeds are small seeds that have a nutty flavor and a crunchy texture. They are one of the richest plant sources of calcium, with approximately 1456 mg of calcium per 100 g, which is 146% of the daily value. Black sesame seeds also contain other minerals that are essential for bone health, such as magnesium, phosphorus, copper, and manganese. Black sesame seeds can be sprinkled on rice, salads, soups, or desserts, or added to milk, smoothies, or oatmeal for a calcium boost.
Calcium Intake Recommendations
Calcium is a vital nutrient for maintaining strong and healthy bones, as well as for supporting muscle, nerve, and heart functions. The recommended daily intake of calcium for adults is 1000 mg, while adolescents aged 13-18 should aim for 1200 mg. However, it’s important to note that consuming a high dose of calcium at once may lower absorption rates and increase the risk of kidney stones. Therefore, it’s recommended to distribute calcium intake evenly across meals and snacks, and to pair calcium-rich foods with vitamin D-rich foods or supplements to enhance absorption.
Calcium Supplements: Benefits and Risks
Calcium supplements are a convenient way to increase your calcium intake, especially if you have trouble getting enough from food. However, they are not without drawbacks and potential side effects. Here are some of the pros and cons of taking calcium supplements:
| Benefits | Risks |
|---|---|
|
|
To minimize the risks and maximize the benefits of calcium supplements, follow these tips:
- Choose a supplement that contains calcium citrate, which is more easily absorbed and less likely to cause side effects than calcium carbonate
- Take your supplement with food and plenty of water to enhance absorption and prevent constipation
- Divide your daily dose into smaller amounts and spread them throughout the day, rather than taking a large dose at once
- Do not exceed the recommended upper limit of 2500 mg per day for adults 19 to 50, and 2000 mg per day for those 51 and older
- Get enough vitamin D, which is essential for calcium absorption and bone health. Aim for 600 IU per day for most adults, and 800 IU per day for those 70 and older
- Consult your doctor before taking calcium supplements, especially if you have a history of kidney stones, heart disease, or gastrointestinal disorders
Frequently Asked Questions
How much calcium do I need per day?
The amount of calcium you need per day depends on your age and sex. According to the National Institutes of Health, these are the recommended dietary allowances (RDAs) for calcium:
| Age | Male | Female |
|---|---|---|
| 0-6 months | 200 mg | 200 mg |
| 7-12 months | 260 mg | 260 mg |
| 1-3 years | 700 mg | 700 mg |
| 4-8 years | 1000 mg | 1000 mg |
| 9-18 years | 1300 mg | 1300 mg |
| 19-50 years | 1000 mg | 1000 mg |
| 51-70 years | 1000 mg | 1200 mg |
| 71 and older | 1200 mg | 1200 mg |
Keep in mind that these are the amounts of calcium you need from all sources, including food and supplements. Most people can get enough calcium from a balanced diet that includes dairy products, dark green leafy vegetables, legumes, nuts, seeds, and fortified foods. However, some people may need supplements to meet their calcium needs, such as those who are lactose intolerant, vegan, or have certain medical conditions.
What are the symptoms of calcium deficiency?
Calcium deficiency, also known as hypocalcemia, is a condition where the level of calcium in the blood is too low. This can be caused by various factors, such as poor dietary intake, vitamin D deficiency, kidney disease, thyroid disorders, or certain medications. Symptoms of calcium deficiency may include:
- Muscle cramps, spasms, or weakness
- Numbness or tingling in the fingers, toes, or lips
- Fatigue, irritability, or depression
- Brittle nails, dry skin, or hair loss
- Frequent fractures or osteoporosis
- Abnormal heart rhythms or blood pressure
- Seizures or confusion
If you experience any of these symptoms, you should see your doctor for a blood test to check your calcium level. Depending on the cause and severity of your deficiency, you may need to take calcium supplements, vitamin D supplements, or other medications to correct your calcium balance.
What are the best sources of calcium for vegans?
Vegans can get enough calcium from plant-based foods, as long as they eat a varied and balanced diet. Some of the best sources of calcium for vegans are:
- Fortified plant milks, such as soy, almond, oat, or rice milk. Look for brands that provide at least 300 mg of calcium per cup.
- Tofu made with calcium sulfate. Check the label to see how much calcium it contains. One half-cup serving can provide up to 400 mg of calcium.
- Almonds and almond butter. One ounce of almonds (about 23 nuts) has 75 mg of calcium, while two tablespoons of almond butter have 111 mg.
- Leafy greens, such as kale, collard greens, bok choy, and broccoli. One cup of cooked kale has 94 mg of calcium, while one cup of cooked collard greens has 266 mg.
- Chia seeds, sesame seeds, and tahini. Two tablespoons of chia seeds have 179 mg of calcium, while two tablespoons of sesame seeds have 176 mg. Tahini, which is made from sesame seeds, has 130 mg of calcium per two tablespoons.
In addition to these foods, vegans can also get calcium from other sources, such as fortified cereals, breads, juices, and snacks, as well as dried fruits, beans, lentils, tempeh, and edamame. However, some plant foods contain substances that can reduce the absorption of calcium, such as oxalates in spinach, rhubarb, and beet greens, and phytates in whole grains, nuts, and seeds. To optimize your calcium absorption, you should soak, sprout, or ferment these foods before eating them, or consume them with foods that are rich in vitamin C, such as citrus fruits, strawberries, or bell peppers. You should also avoid drinking tea or coffee with your meals, as they can interfere with calcium absorption. If you are not sure whether you are getting enough calcium from your diet, you can consider taking a calcium supplement, preferably one that also contains vitamin D, which is essential for calcium absorption and bone health.
References
- 1: Calcium and Vitamin D: Important at Every Age | NIH Osteoporosis and Related Bone Diseases National Resource Center
- 2: Calcium and cancer prevention: Strengths and limits of the evidence (nih.gov)
- 3: Calcium supplementation lowers blood pressure and improves endothelial function in healthy individuals: a randomized controlled trial | The American Journal of Clinical Nutrition | Oxford Academic (oup.com)
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