Bone density is the measure of bone mass. Most people achieve peak bone mass by their early 20s. However, a healthy diet rich in foods containing vitamin D and calcium can help optimize bone density. Medline Plus, an online resource of the National Institutes of Health, recommends the average adult consume at least 1,200 mg of calcium a day. New guidelines from the Institute of Medicine recommends between 600 and 800 international units, or IUs, of vitamin D daily to maintain bone health. Nutrient-rich foods like low-fat dairy products, dark leafy green vegetables and calcium fortified foods are essential for bone health. Unfortunately, once bones have reached peak bone mass, they will not become any denser regardless of how many nutrients are consumed.
Low-Fat Dairy
Low-fat or nonfat dairy products like milk, cheese, ice cream and yogurt are reliable sources of calcium. One serving, or 8 oz., of low-fat milk, nonfat milk or low-fat yogurt can contain up to 30 percent of the daily recommended intake of calcium. Additionally, many milk and yogurt products are fortified with vitamin D, a vitamin that is essential for the absorption of calcium. Low-fat and nonfat dairy products are also common sources of protein that are lower in saturated fats and cholesterol than their whole counterparts.
Dark Leafy Vegetables
Although they do not contain nearly as much calcium as dairy products, dark green leafy vegetables like bok choy, broccoli and kale are still reliable sources of calcium. Depending on the type of vegetable, a single serving can contain anywhere between 2 and 10 percent of daily recommended intake of calcium. Dark leafy green vegetables are also rich in nutrients essential for health like fiber, vitamins and magnesium. Fresh or frozen vegetables tend to contain the most nutrients, however, they should not be fried, breaded, or served in a heavy cream sauce.
Foods Fortified With Calcium
Certain foods like orange juice, breakfast cereals, bread, soy beverages and tofu products are fortified with calcium. Depending on the manufacturer, these foods can contain anywhere from 10 to 100 percent of the daily recommended intake of calcium. Products fortified with calcium are ideal for those suffering from lactose intolerances. Unlike dairy products, these foods do not typically contain lactose. Certain calcium-fortified foods are also be fortified with vitamin D, iron and copper, all of which are necessary for ensuring bone health. Most products fortified with calcium will be labeled; however, it is advisable to read the nutritional label to know exactly which and how much of each nutrient the product contains.
References
- National Insitute of Health: Osteoporosis
- Office of the Surgeon General: Bone Health and Osteoporosis: A Report of the Surgeon General
- CDC: Calcium and Bone Health
- MayoClinic.com: Heart Healthy Diet 8- Steps to Preventing Heart Disease
- Businessweek.com: Vitamin D Guidelines Edge Upwards, But Most Americans Getting Enough: Report
