CALCIUM

Is Proud to PresentHealth Awareness – Calcium and Osteoporosis

Calcium is essential in the prevention of osteoporosis, a condition which bones become weak and brittle and thus more susceptible to fractures.

About 60% of total bone mass is built up in the first two decades of our life and gradual loss of bone mass takes place after we past 30. Getting enough calcium from childhood through adulthood helps build bones up and then helps slow the loss of bone as we age. Also, calcium is important for pregnant or breastfeeding women.

Calcium can be found in dark green, leafy vegetables, green peas, soy milk, oranges, almonds, dried beans, legumes, canned salmon, calcium-set tofu cheese food, trail mix (nuts, seeds, chocolate chips) and baked beans.

Vitamin D helps to absorb calcium and deposit it in the bones. It is found in milk and vitamin supplements, and it can be made by the skin when it is exposed to sunlight.

There are a number of lifestyle factors that can help limiting the amount of bone loss in adulthood:
· Getting regular exercise, especially weight-bearing and muscle strengthening exercise.
· Getting adequate vitamin D, whether through diet, exposure to sunshine, or supplements.
· Consuming enough calcium to reduce the amount the body has to borrow from bone.
· Consuming adequate vitamin K, found in green, leafy vegetables.
· Not getting too much preformed vitamin A (also known as retinol).

If you wish to find out more about calcium and osteoporosis, please visit http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-full-story/index.html#osteo


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