Osteoporosis and Bone Health
Feb 5, 2020
Join the in-store nutritionists for a discussion on the
relationship between food and bone health. Get simple strategies
for preventing bone loss and ways to change your diet if you've had
a recent diagnoses of osteoporosis.
Show Notes:
National Osteoporosis Foundation: https://www.nof.org/
International Osteoporosis Foundation: https://www.iofbonehealth.org/
Calcium
· Calcium needs: 1,000 mg/day for adults under the age of 50. 1,200
mg/day for adults over the age of 50.
· 30% DV calcium = 300 mg calcium
· 20% DV Calcium = 200 mg calcium
· Calcium Calculator: https://www.nof.org/patients/treatment/calciumvitamin-d/steps-to-estimate-your-calcium-intake/
· Foods Rich in Calcium: Dairy products, dark green leafy
vegetables, and fortified plant-based milks, juices, cereals, and
breads. You can even add a single tablespoon of nonfat powdered
milk to foods for an added 50 mg of calcium.
Vitamin D (international units or micrograms; I IU = 0.025
mcg)
· Vitamin D Needs: Adults under age 70, 600 IUs (15 mcg)/day for
adults under the age of 70. 800 IUs (20 mcg)/day for adults over
the age of 70.
· 25% DV = 100 international units (2.5 mcg)
· Foods Rich in Vitamin D: Fatty fish like wild-caught mackerel,
salmon, tuna and cod liver oil as well as fortified foods like milk
and other dairy products, orange juice, plant-based milks, and
cereals.