Calcium and Milk

calcium is important. But milk isn ’ t the only, or even best, beginning .

It ’ s not a news program flash that calcium is key for healthy bones. Getting enough calcium from childhood through adulthood helps build bones up and then helps slow the loss of bone as we age. It ’ s not clear, though, that we need vitamin a much calcium as is generally recommended, and it ’ second besides not clear that dairy products are in truth the best source of calcium for most people .
While calcium and dairy can lower the risk of osteoporosis and colon cancer, gamey intake can increase the hazard of prostate gland cancer and possibly ovarian cancer.

Plus, dairy products can be high in saturate fat angstrom well as vitamin a1 ( vitamin A ), which at high levels can paradoxically weaken bones .
adept, non-dairy sources of calcium include collards, bok choy, fortified soy milk, bake beans, and supplements that contain both calcium and vitamin D ( a better choice than taking calcium alone ) .
Learn more about calcium

5 Quick Tips: Building Strong Bones

1. Look beyond the dairy aisle. Limit milk and dairy foods to no more than one to two servings per day. More won ’ t necessarily do your bones any good—and less is ticket, deoxyadenosine monophosphate hanker as you get adequate calcium from other sources. Calcium-rich non-dairy foods include leafy green vegetables and broccoli, both of which are besides bang-up sources of vitamin K, another key alimentary for cram health. Beans and bean curd can besides supply calcium.

2. Get your vitamin D. Vitamin D plays a identify function along with calcium in boosting bone health. Look for a multivitamin that supplies 1,000 IU of vitamin D per day. If your multi merely has 400 IU of vitamin D, consider taking an extra accessory to get you up to 1,000 IU or 2,000 IU per day. Some people may need 3,000 or 4,000 IU per day for adequate blood levels, particularly if they have darker skin, spend winters in the northerly U.S., or have short vulnerability to direct sunlight. If you fall into these groups, ask your doctor to arrange a lineage test for vitamin D. Read more about vitamin D in the vitamins section of The Nutrition Source .
3. Get active. regular drill, specially weight-bearing use such as walk or jogging, is an essential contribution of construct and maintaining potent bones .
4. Be careful about getting too much retinol (vitamin A). Don ’ thyroxine go overboard on fortify milk, energy bars, and breakfast cereals, all of which can be high in bone-weakening vitamin A. many multivitamin makers have removed much or all retinol and replaced it with beta-carotene, which does not harm bones.

5. Help your kids build strong bones. Youth and young adulthood is the period when bones build up to their top out potency. Helping young lead a bone-healthy lifestyle—with drill, adequate calcium, and adequate vitamin D —can help them keep potent bones through all their adult years .
Read why the milk and dairy recommendation on Harvard’s Healthy Eating Plate differs from that of the U.S. Government’s MyPlate.

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Category : Healthy