Eat Calcium-Rich Foods

Calcium and Vitamin D are essential to maintain strong bones and teeth. After age 50, more calcium or 1,200 milligrams are needed to prevent a disease called osteoporosis. As you age, minerals in your bones are lost and bones may get thinner. Protect your bones by choosing calcium-rich foods, such as milk, cheese, yogurt, greens, broccoli, sardines, canned salmon with bones, dried beans and peas, tofu, and calcium-fortified foods. If you have problems digesting milk,

# Drink lactose reduced milk.
# Eat yogurt or cheese, where the lactose has been broken down, Eat Calcium-Rich Foods
# Drink a smaller amount of milk or buttermilk at a time,
# Eat other calcium-rich foods that are not milk-based.

Vitamin D helps the absorption of calcium. It is found in fluid milk, dried milk products, and fortified cereals. Your body can make its own Vitamin D when your skin is exposed to the sunshine. Several times a week try to take a walk or sit in the sun for 20-30 minutes. This is especially important in the winter when there is less sunlight. Remember to use sunscreen

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