Prevent your osteoporosis with healthy nutrition!

As mentioned in the previous article, it is very important to have healthy lifestyle in order to prevent osteoporosis. To know about basics of osteoporosis you can read my last article!

(1) Calcium

  • Calcium perhaps becomes a very important micronutrient to protect your bones!
  • It is extremely important to know different calcium sources and how much calcium do they provide!
  • So, making things easy for you, here is a list of all calcium sources and their calcium content in mg
FOOD SERVING SIZE  CALCIUM (mg) 
Regular tofu ½ cup 434
Fortified cereal ¼ cup Varies from brand. Look into the nutrition label (400-500)
Til seeds 2 tbsp. 435
Poppy seeds (Khus khus) 2 tbsp. 475
Skim milk 1 cup 321
Fortified soya milk 1 cup 300
Fortified orange juice 1 cup 300
Low fat yogurt 3 oz 300
Fortified oatmeal 1 pc 350
Cumin seeds (Jeera) 2 tbsp. 324
Whole milk 1 cup 291
Plain yogurt 3 oz 274
Roasted soyabeans 1 cup 237
Cooked soyabeans 1 cup 261
Cheddar cheese 1 oz 206
Cooked spinach 1 cup 245
Boiled soyabeans 1 cup 175
Cottage cheese 1 cup 138
Baked beans 1 cup 142
Almonds 2 oz 138
Ragi (Nachni) 45 grams (1 chapati) 102


W
hat is the daily calcium requirement?

Age group and physiological status CALCIUM (mg/d)
Children from age group 1-3 years 500 mg
Children from age group 4-8 years 800 mg
Children from age group 9-18 years 1300 mg
Men- age 25 to age 65 1000 mg
Men- above age 65 1500 mg
Women- sedentary 400 mg
Pregnant women 1000 mg
Lactating women 1000 mg
Peri- menopausal 1500 mg
Post- menopausal 1500 mg


How to choose daily calcium supplement?

There are some Do’s and Don’ts which you have to take care while selecting your calcium supplement.

                     DO’S                      DON’T
Do ask your healthcare provider to recommend you a calcium supplements. Check for proper serving size and amount of calcium to be taken per serving Don’t self-start supplement for yourself.
Do read the package label of the supplement so that you know how much calcium dosage are you getting and how much remains Don’t take the entire calcium dosage at once. Spread it out throughout the day because your body absorbs only 600 mg or lesser calcium at one time
Do ask your healthcare provider about the possible interactions between your different medications and calcium supplement. Don’t take more calcium than you require. Extra calcium supplements will not help you.
Do take calcium supplements with the foods that helps in better absorption of calcium in the body. Don’t take any iron supplement or any iron source at the same time. Iron supplement may prevent the absorption of calcium
Do try to keep your food sources as much as natural as possible. Don’t use antacids containing aluminum as a calcium supplements. Large doses of aluminum can also harm the body.

(2) Vitamin D

  • As mentioned in my previous article, your body needs vitamin D to absorb calcium.
  • It is always said that stand in sunlight if you want vitamin D. It is because your skin makes vitamin D when it is exposed to sun. Perhaps, sunlight is the main source of vitamin D but the risk factor which comes up while getting exposed to sun is skin cancer and other skin diseases because of UV radiations.
  • There are very limited sources of vitamin D like fortified milk, liver, fatty fish and egg yolks but it is not as much as a human body requires on everyday basis.

How much vitamin D is required by the body?

Age group and physiological status Vitamin D (Daily) 
Children from age group 1-3 years 200 IU (International units)
Children from age group 4-8 years 200 IU (International units)
Children from age group 9-18 years 200 IU (International units)
Men- age 19 to age 49 years 400- 800 IU (International units)
Men- above age 50 800-1000 IU (International units)
Women 1000 IU (International units)
Pregnant women 400-800 IU (International units)
Lactating women 400-800 IU (International units)
  • Vitamin D is available in two forms- vitamin D2 and vitamin D3 .
  • Vitamin D3 is also called as cholecalciferol and Vitamin D2 is called as ergocalciferol.
  • Whenever you take a vitamin D supplement, it is always vitamin D3.
  • There are many calcium supplements which are often clubbed with vitamin D for better absorption.
  • Your healthcare provider will get your vitamin D test done with a simple blood test and give you the proper supplement dose. It is often used as 60k units per week for better bone health.
  • Even kids are at a higher risk of weak bones because of lack of proper nutrients. Please keep an eye on your baby’s nutrition since childhood.
  • Read the nutrition label carefully whenever you are opting for any supplement or food which is fortified with different nutrients.
  • % Daily value is printed on different food products which can help you determine whether a food is high or low in a particular nutrient.
  • 5% of DV (daily values) or less is lower in nutrients and 20% of DV (Daily values) is higher.
  • daily values are available in the section of nutrition facts which should be checked properly irrespective of any food item including the serving size of the food product.
  • For example:- 400 IU is daily requirement so if that is mentioned on the food product then calculate your dosage accordingly.

 

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Dt.Trishala Chopra

With varied degrees, Trishala Chopra gets a complete hold in her subject! She is currently pursuing her doctorate in the field of alternative therapies and her diploma in sports nutrition. Her knowledge in the field of naturopathy,yoga, ayurveda, clinical nutrition, nutraceuticals makes her a complete package of knowledge!

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