Calcium is not the only nutrient that’s important. Vitamin D, magnesium, Boron, and zinc are also important for healthy, strong bones. For example, vitamin D helps your bones to absorb calcium.
Sources of Calcium For Bone Health
Here’s a quick list of what foods provide the calcium your bones need:
Food Type |
Serving Size |
Calcium Content |
Milk |
1 cup |
30% |
Cheeses |
1 oz |
20% - 30% |
Yogurts |
8 oz |
30% - 40% |
Sardines, salmon |
2 oz |
20% |
Broccoli |
½ cup |
5% |
Spinach |
½ cup |
10% |
Almonds |
1 ounces |
7.5% |
Muffin |
1 |
10% |
Cheerios |
1 oz. |
5% |
Dried Beans |
½ cup cooked |
5% |
The % shows how many milligrams of calcium a food has – this is way food labels show calcium content. So if 1 cup of milk has 30% calcium, it just means that it has 300mg of calcium. Here are some foods that provide other essential nutrients for your bones:
Zinc – oysters, meat, beans, and grains.
Copper – grains, liver, shellfish, oysters, poultry, vegetables, nuts.
Magnesium – grains, green vegetables, meat, milk.
Boron – fruits, green veggies, nuts.
Do you see a common theme here? Veggies, grains, and dairy products contain a majority of the essential nutrients your bone (and other parts) need. I hate keeping track of what I eat all the time, and I don’t – it’s such a hassle. But I know that I get the appropriate amounts of nutrition just by eating a lot of these high nutrition foods like veggies, grains, dairy products, and limited meat.
So if you’re lazy like me, and don’t want to measure out food servings for every meal, just make sure you serve variety of foods that are high in nutrition.
Calcium Requirements
People at different ages require different amounts of calcium. Here’s a general guide you can use:
Age |
% Calcium |
mg Calcium |
0 to 12 months |
21% |
210mg |
1 to 3 years |
27% |
270mg |
4 to 8 years |
50% |
500mg |
9 to 18 years |
130% |
1300mg |
Adults 19 to 50 |
100% |
1000mg |
Based on the Dietary Reference for calcium from National Academy of Sciences |
Healthy Bones - Quit Smoking and Drinking
Smoking and drinking affects your health on all levels. Smoking increases your body’s rate of bone loss. Studies have shown that smokers and drinkers lost bone mass twice as fast with those who smoke or drink less. Liquor also reduces your bone density over a long period of time.
|
