Nutrition
Build and maintain healthy bones and teeth.
Calcium and Vitamin D are two vital nutrients for bone health. They may also reduce the risk for cancer, heart disease, stroke, diabetes, and autoimmune diseases. Calcium is the most abundant mineral in the body. It is needed to support the structure of the teeth and bones. It is also important for the heart, muscles, and nerves to function properly and for blood to clot. Vitamin D is needed for calcium to be absorbed. Without enough Vitamin D and calcium, the body pulls calcium from the bones. This causes them to soften or become fragile.
Sources for vitamin D:
1. Exposure to the sun’s ultraviolet B rays. Ten to 15 minutes of midday sunshine (without sunscreen) may meet daily needs.
2. Fish, such as salmon, tuna, and mackerel
3. Fortified foods, such as milk, cereals, orange juices, yogurts, and margarine
Sources of calcium:
The best sources of calcium are milk, yogurt, and cheese. Non dairy sources include vegetables, such as broccoli, Chinese cabbage, and kale. Some foods are fortified with calcium. These include cereals, many fruit juices, and tofu.
Daily Needs for Calcium*
Ages
1-3 years
4-8 years
9-18 years
19-50 years
51-70 years (males)
51+ years (females)
>70 years (males)
Pregnant and breast-feeding women:
14-18 years
19+ years
Milligrams (mg)
700
1,000
1,300
1,000
1,000
1,200
1,300
1,000
* Source: Institute of Medicine (IOM).
* Follow your doctor’s advice for calcium.
Daily Needs for Vitamin D*
Ages
1-70 years
>70 years
International Units (IUs)
600
800
* Source: Institute of Medicine (IOM). The National Osteoporosis Foundation advises 400-800 IUs for adults under age 50 years; 800-1,000 IUs for adults age 50 years and older.
* Follow your doctor’s advice for vitamin D.
Action Step
Have at least two servings of nonfat or low-fat milk, yogurt or cheese a day. Eat green leafy vegetables and foods fortified with Vitamin D.
© American Institute for Preventive Medicine