These eating habits are not good for your bones

In the late twenties and early thirties, unfortunately, bone growth stops. However, even though your bone mass peaks by age 30, there's still a lot you can do to prevent bone loss.

A reduction in their intake can occur when a person decides to replace all dairy products, which are good sources of both calcium and vitamin D, with plant-based alternatives that are not enriched with these two important nutrients. Also, when a person often consumes red meat instead of fish.

How much calcium is needed?

The recommended daily intake of calcium for adults is 1,000 milligrams per day. This amount increases to 1,200 milligrams per day for women after age 51. To meet this quota, it is recommended to include calcium-rich foods in your diet every day, such as milk, tofu, sardines, yogurt... If you cannot meet your needs with food alone, ask your doctor about additional intake in the form of calcium supplements. keeping your bones healthy.

Nothing without vitamin D

It is important to know that without vitamin D, your body cannot use calcium to strengthen your bones. Vitamin D is unique because your body can produce it through exposure to the sun, but due to time spent indoors and the body's reduced ability to produce vitamin D as we age, it sometimes becomes necessary to get extra vitamin D through food and supplements to help reach the recommended 15 micrograms of vitamin D per day.

As we age, skipping foods rich in calcium and vitamin D can accelerate bone loss and increase the risk of osteoporosis and fractures, so it's important to pay attention to your diet.

Post by: Rinna James