Healthy Living by Giant Podcast5 Feb 2020

Osteoporosis and Bone Health

Join the in-store nutritionists for a discussion on the relationship between food and bone health. Get simple strategies for preventing bone loss and ways to change your diet if you've had a recent diagnoses of osteoporosis.

Show Notes:

National Osteoporosis Foundation: https://www.nof.org/

International Osteoporosis Foundation: https://www.iofbonehealth.org/

Calcium

· Calcium needs: 1,000 mg/day for adults under the age of 50. 1,200 mg/day for adults over the age of 50.

· 30% DV calcium = 300 mg calcium

· 20% DV Calcium = 200 mg calcium

· Calcium Calculator: https://www.nof.org/patients/treatment/calciumvitamin-d/steps-to-estimate-your-calcium-intake/

· Foods Rich in Calcium: Dairy products, dark green leafy vegetables, and fortified plant-based milks, juices, cereals, and breads. You can even add a single tablespoon of nonfat powdered milk to foods for an added 50 mg of calcium.

Vitamin D (international units or micrograms; I IU = 0.025 mcg)

· Vitamin D Needs: Adults under age 70, 600 IUs (15 mcg)/day for adults under the age of 70. 800 IUs (20 mcg)/day for adults over the age of 70.

· 25% DV = 100 international units (2.5 mcg)

· Foods Rich in Vitamin D: Fatty fish like wild-caught mackerel, salmon, tuna and cod liver oil as well as fortified foods like milk and other dairy products, orange juice, plant-based milks, and cereals.

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