Bone density is a term used to describe the amount of bone mineral in a specific area of bone. The greater the density of bone mineral, the less chance there is of a fracture or development of osteoporosis. If you have low bone density, your bones can become weak and there is a greater chance of a break or fracture and the development of osteoporosis. Diet can play a significant role in increasing bone density, as foods rich in calcium and Vitamin D can reduce the risk of osteoporosis and maintain bone density. Dietary supplements are also available.
Foods Rich in Calcium
According to the National Institute on Aging, you need calcium throughout your life to build and keep strong, healthy bones. Adults age 50 and older need 1,200 mg of calcium each day; adults under age 50 need 1,000 mg of calcium each day.
Foods rich in calcium are the best source; such as non-fat or low-fat dairy foods, including milk, yogurt and cheese. If you are lactose intolerant, you may not be getting enough calcium from your diet. There are lactose-free products available, such as milk, cheese, ice cream and other dairy products. Other sources of calcium are dark green vegetables, such as broccoli and kale, and oily fish, such as sardines and salmon with bones. Orange juice is often calcium-fortified, and some cereals have added calcium.
Vitamin D
Vitamin D is necessary to absorb the calcium in your body. Adults age 50 and older need 800 to 1,000 IU of vitamin D daily, and adults under age 50 need 400 to 800 IU of vitamin D daily. While your body can make the necessary amount of calcium needed for a healthy level of bone density by being in the sun for about 15 minutes at least twice a week, this is not always sufficient in colder climates.
Food is another source of vitamin D. Some foods with vitamin D include liver, eggs, oily fish such as sardines, salmon and tuna, dairy products that have been fortified with vitamin D, such as milk, and cereals that have been fortified with vitamin D.
Supplements to Your Diet
If you are unable to get enough vitamin D from the sun or your diet, it may be necessary to take a supplement to increase your bone density. Calcium supplements may be necessary as well. Vitamin D and calcium supplements can be purchased over the counter, and they come in different forms and strengths. They can be taken separately or as a combination supplement.
