During childhood, your body is building and rebuilding bone continuously. The amount of bone that your body builds depends largely on your diet and the amount of exercise you get. The mineral calcium, which is found in some foods, is necessary to build healthy bones. Most infants and toddlers receive enough calcium through breast milk and formula. However, after the age of three, many children don't consume enough calcium. Consequently, foods containing calcium should be added to their diets to help promote bone health later in life.
Significance
Osteoporosis is a condition where your bones weaken and become brittle as you age. Brittle bones are much more susceptible to fracture. The strength of your bones depends on the amount of minerals they contain, particularly calcium. Old bone is continuously being broken down, and new bone is being made. Calcium is one of the building blocks of new bone. Consequently, adequate calcium must be consumed to minimize bone loss. According to The National Osteoporosis Foundation, 10 million Americans currently have osteoporosis, and 34 million Americans are at risk.
Considerations
To absorb calcium, and place it in your bones and teeth, you must also consume adequate amounts of vitamin D. Adults who are low in vitamin D can develop soft bones and lose bone mass. In addition to consuming vitamin D, our bodies require sunlight to manufacture the compound that creates vitamin D within our bodies. You need 10 to 15 minutes of sunlight on your face and arms, three times a week, for your body to make enough vitamin D.
Types
Adults between the ages of 19 and 50 require at least 1,000 mg of calcium daily. The daily requirement for vitamin D has recently been increased to 600 international units. Dairy products are high in calcium, with 1 cup of plain yogurt containing 450 mg, and a cup of low-fat milk containing 300 mg. Cheese is a rich source of calcium, with 2 oz. of American cheese containing 348 mg. Vegetables that contain calcium include broccoli, with 90 mg per cup. Foods that are high in vitamin D include salmon, egg yolks, shrimp and sardines. Milk is typically fortified with vitamin D, as well.
Misconceptions
Before the 1990s, it was thought that only women developed osteoporosis. We now know that one out of every four men over 50 will develop a fracture caused by osteoporosis, states the National Women's Health Information Center.
Warning
As osteoporosis develops, it creates very few symptoms. As you get older, it is wise to have a regular bone scan. A bone scan measures bone density, and the results can catch the development of osteoporosis in an early stage. Consult with your health care provider to determine if you are a good candidate for a bone scan.
