To your bone health: Calcium and vitamin D
Armony in health 6 January, 2018 Maria Clara Restrepo E.
To keep the bones strong, a diet that includes the proper amounts of calcium, vitamin D and proteins is fundamental.
Low bone density can lead to having fragile and brittle bones, making these nutrients an important part of your diet. The best sources of calcium are milk and dairy products; choose those products that are low light or low in fat. Green leafy vegetables, salmon, sardines, almonds, walnuts and sunflower seeds also provide this mineral to the body.
Vitamin D is important because it helps the body use calcium and absorb it properly. Our bodies produce it as of the result of being exposed to the sun’s rays and it can also be obtained from some foods such as fish, oysters, cod liver oil, eggs, butter, margarine and liver. If the person cannot maintain sufficient levels, taking a vitamin supplement is necessary.
Taken from the U.S. National Library of Medicine, people should receive the following daily amounts of both nutrients according to age and gender.
Calcium is measured in milligrams (mg) and vitamin D is measured in international units (IU).
| Calcium | Vitamin D | |
| Children between ages 9 and 18 | 1300 mg | 600 IU |
| Adults under age 50 | 1000 mg | 400 – 800 IU |
| Women 51 and older | 1200 mg | 800 – 1000 IU |
| Men 51 and older | 1000 mg | 800 – 1000 IU |
You may be interested: Vitamin D, necessary for mental health in older adults. (In Spanish).
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