As individuals become older, they are at a greater risk for developing osteoporosis. Osteoporosis causes bones to become weak and brittle, leading to frequent fractures as the result of low levels of calcium and vitamin D in your body. Osteoporosis most commonly affects women. Maintaining a diet full of calcium and vitamin D can help prevent osteoporosis in young individuals and promote healthy bones in individuals with osteoporosis.
Calcium
Your body needs calcium to maintain strong, healthy bones. Calcium is necessary in both men and women. Calcium is essential for building health bones and teeth, keeping you strong as you age, regulating your heart rate and helping your blood to clot.
Calcium and Osteoporosis
Calcium can be received through foods -- such as dairy products, beans, vegetables and spices -- or by taking a calcium supplement. Talk to your doctor prior to beginning a calcium supplement. The Institute of Medicine recommends that individuals intake a particular about of calcium to help maintain strong, healthy bones and prevent the onset of osteoporosis. When your body does not get enough calcium on a daily basis, your body pulls calcium away from your bones -- which can result in weak, brittle bones and an increased risk of fractures.
Vitamin D
Vitamin D is also important in the prevention and treatment of osteoporosis. Vitamin D is a critical nutrient that enables your body to absorb calcium and use calcium appropriately. This vitamin can be absorbed through the sun, received through food or taken as a supplement. Vitamin D is found in fortified milk, eggs, cheese, cream, fish, butter, margarine, oysters, shrimp and fortified cereal.
Vitamin D and Osteoporosis
Even with a diet full of calcium, a lack of vitamin D can prevent your body from appropriately using calcium. Vitamin D intake should be between 800 and 1,000 IU per day, according to the Institute of Medicine. For older adults and post-menopausal women, vitamin D intake should be around 1,000 IU per day. There are very few foods with high contents of vitamin D. Fortified foods often offer the higher levels of vitamin D, including fortified milk.
