About one out of three women and one out of five men will suffer a fracture due to osteoporosis after the age of 50, according to the International Osteoporosis Foundation. Bones provide structure, protect organs, anchor muscles and store calcium, according to the Centers for Disease Control and Prevention, and are crucial for the body's overall health. Most people realize that the key to healthy bones is calcium, as well as vitamin D, but most people do not get enough of either.
Bones
The human body has 206 bones. These bones are alive, constantly growing and changing. Periosteum, the outside of the bone, has a thin, dense membrane that contains nerves and blood vessels, according to the Kids Health website. The layer that follows is smooth and hard. This compact bone has many layers of cancellous bone that makes the bone look like a sponge. Bone marrow, the thick jelly-like substance, is the innermost part of the bone that makes blood cells and is protected by the cancellous bone.
Nutrition
Calcium and vitamin D are the two most important nutrients for your bones. The average adult needs 1,000 to 1,300 mg of calcium per day and 400 to 600 IU of vitamin D per day. Without adequate amounts of vitamin D, the body cannot absorb calcium properly. Calcium is not just for the bones but for healthy nerve and muscle functioning as well, according to the International Osteoporosis Foundation. Vitamin D, aside from assisting calcium absorption, is needed for renewal and mineralization of bone tissue. It also aids in the immune system and muscles.
Osteoporosis
Osteoporosis is a chronic disease characterized by a reduction in bone density and quality. The risk of damage increases because the bones become porous and fragile, weakening the skeleton, according to the International Osteoporosis Foundation. Maximum bone density is achieved in the 20s, so older adults need to preserve bone density to stave off the risk of fractures. While osteoporosis can be hereditary, nutrition and exercise early in life can help to prevent the chronic bone disease. Once maximum bone density has been attained, good nutrition is vital for keeping your bones healthy.
Sources
"Milk does the body good, pass it on," says an old milk commercial. One 8-oz. glass of skim milk has 250 mg of calcium. Other dairy products such as yogurt and cheese also provide calcium and vitamin D. Vegetables such as broccoli, kale and okra are good sources of calcium. One serving of kale, 95 g, has 145 mg of calcium. Nuts, fish, breads, fortified cereals also contain calcium, and 12 whole almonds have 62 mg of calcium. Vitamin D can come from 15 minutes of sunshine but is also found in eggs, fish and milk. Supplements are another way to get enough calcium and vitamin D.
Considerations
Excess amounts of protein and sodium can hinder the body from absorbing calcium; it is excreted through the body by way of the kidneys. Getting enough calcium in the diet can be difficult if you are lactose intolerant as well, but soy milk contains adequate amounts of calcium and vitamin D. Physical activity, part of a healthy lifestyle, also can help build strong bones.
