It’s important to get enough calcium to grow and maintain healthy, strong bones. Many people, especially women, don’t get enough calcium in their daily diets. Vegetable sources rich in calcium include turnip and collard greens, Chinese cabbage (bok choy), black-eyed peas, kale, and broccoli. Spinach is healthy, but it’s not as effective as a source of calcium as other greens because its oxalic acid content reduces the availability of its calcium to your body. [3] X Research source Canned sardines and canned salmon are excellent sources of calcium because the bones are meant to be eaten. Sardines and salmon are also excellent sources of omega-3 fatty acids, which improve brain health and may contribute to better mood. They also contain vitamin D, which helps your body absorb calcium. Most adults need to consume between 2,000-2,500mg of calcium each day. Children under age 1 should get between 200-260mg a day. Children under age 3 should get about 700mg of calcium per day. Children from 4-8 should get 1,000mg. Older children and teens need about 1,300mg per day. During childhood and the teen years, your body adds new bone faster than it is removed, so you need extra calcium during these years. [4] X Research source Adults under 50 should get about 1,000mg daily, and women over 50 should boost their intake to about 1,200mg daily. All adults over 70 should consume 1,200mg daily. Calcium is available in dietary supplements, but you should only take these as instructed by your doctor. Too much calcium can cause constipation and kidney stones, among other unpleasant side effects. [5] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Infants under 1 year should get at least 400IU of vitamin D. Human breastmilk cannot usually supply enough vitamin D; nutritional rickets can occur in infants who do not get supplemental vitamin D. The American Academy of Pediatrics recommends that you supplement your infant’s breastfeeding with 400IU of vitamin D in an oral solution per day. Children 1 and up and adults should get about 600IU of vitamin D daily. People over 70 should increase this to 800IU daily. [7] X Research source Most foods contain little or no Vitamin D. Fatty fish, such as swordfish, salmon, tuna, and mackerel are the best sources of natural vitamin D, as well as omega-3 fatty acids. Foods like beef liver, cheese, and egg yolks also contain small amounts of vitamin D. Milk and breakfast cereals are commonly fortified with vitamins A and D. [8] X Research source Your body synthesizes vitamin D when it’s exposed to the ultraviolet rays in sunshine. People with higher levels of melanin have darker skin and produce less vitamin D from sun exposure. Spend less time in the sun if you burn easily, more if you tan more easily. Vitamin D is also available as a dietary supplement. This may be necessary for vegans and vegetarians who don’t consume animal products, as well as those who don’t live in an area with much sunshine or have darker skin. It is available in two forms, D2 and D3. Both seem equally potent in regular doses, although D2 may be less potent in high doses. Vitamin D toxicity is rare.
Children under 3 should get at least 13 grams of protein per day. Children aged 4-8 should get 19 grams a day. Children between 9 and 13 should get 34 grams a day Teenagers need more protein than children, and boys usually need more than girls. Young women aged 14-18 should get at least 46 grams a day, and young men aged 14-18 should get at least 52 grams a day. Adult women should get at least 46 grams of protein a day, although elderly women may need to eat 50 or more to help prevent bone loss. [11] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Adult men should get at least 56 grams of protein per day. Healthy diets incorporate protein from a variety of sources, including lean meats, eggs, and vegetables and whole grains. Animal protein that is high in saturated fat, such as red meat and dairy products, can cause health issues if you eat them too often. [12] X Research source
The amount of magnesium you need varies based on your age and sex. Infants younger than 1 year should get between 30-75mg per day. Children from 1-3 should get 80mg daily. Children aged 4-8 need 130mg per day. Children from 9-13 need 240mg a day. Teenage boys need 410mg per day. Teenage girls need 360mg. Pregnant teenagers should get at least 400mg daily. Adult males should get between 400-420mg per day, and adult females should get at least 310-320mg per day. Most food that provides dietary fiber will also provide magnesium. Avocados, potatoes with their skins, and bananas are also good sources of magnesium.
The amount of B12 you need depends on your age. Infants under 1 year should get between 0. 4-0. 5mcg per day. Children between ages 1-3 should get 0. 9mcg, and between ages 4-8 should get 1. 2mcg. Children who are between 9 and 13 years old should get 1. 8mcg per day. Children 14 and older and adults should get at least 2. 4mcg of Vitamin B12 daily. Pregnant and lactating women should get slightly more vitamin B12, between 2. 6-2. 8mcg.
The amount of vitamin C you need depends on your age and sex, but most people get plenty. Infants under 1 year can get sufficient vitamin C from formula or breastmilk. Children 1-3 should get at least 15mg per day. Children 4-8 should get 25mg daily. Children between ages 9-13 need 45mg a day. Older teens (14-18) need 65-75mg per day. Adult men should get at least 90mg of vitamin C per day, and adult women should get at least 75mg per day. Pregnant women should get between 80-85mg a day, and breastfeeding women should get between 115-120mg a day. Cabbage, cauliflower, potatoes, spinach, and peas, as well as fortified cereals and other products, are also good sources of vitamin C. People who smoke should consume at least 35mg more than the daily recommendation. Smoke decreases your body’s vitamin C levels.
Infants under 6 months should get 2mcg per day. Infants 7-12 months should get 2. 5mcg. Children between 1 and 3 need at least 30mcg daily. Children between 4-8 should get 55mcg. Children between 9-13 should get 60mcg. Teenagers need 75mcg daily. Adult males (18+) should get at least 120mcg per day, and adult females should get at least 90mcg per day.
Infants under 6 months should get 4mg/6IU daily. Infants 7-12 months should get 5mg/7. 5IU. Children between 1 and 3 should get 6mg/9IU daily. Children 4-8 should get 7mg/10. 4IU per day. Children 9-13 need 11mg/16. 4IU per day. Children 14+ and adults should get at least 15mg/22. 4IU per day. Lactating mothers need slightly more, around 19mg/28. 4IU daily. Good dietary sources of vitamin E should include at least 10% of your daily value and include wheat germ oil, sunflower seeds, almonds, and plant oils. While not as concentrated, other dietary sources of vitamin E include peanuts, broccoli, kiwifruit, mango, tomato, and spinach. [18] X Research source
Children and youth under 18 should not have caffeine, which has been linked to several health and development issues. Caffeine will not stunt growth in children, but it can cause many other issues including heart palpitations and anxiety. [20] X Research source The phosphoric acid in cola may also leach calcium out of bones. Soft drinks like ginger ale and lemon-lime soda that don’t contain phosphoric acid are not linked to bone loss, although the sugar in many of these drinks isn’t good for you. [21] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
People with anorexia nervosa, an eating disorder in which people severely restrict calories for a long period of time, are at a higher risk of developing osteoporosis. People who are extremely thin, whether naturally or through dieting, are also at an elevated risk of osteoporosis. [23] X Research source
The National Institute on Alcohol Abuse and Alcoholism states that “low-risk” or “moderate” drinking is the safest way to avoid negative health effects from alcohol. This is defined as no more than 3 drinks on a given day, and no more than 7 per week for women. For men, it’s no more than 4 drinks on a given day, and no more than 14 per week. [25] X Research source
Exercise is particularly important for women, who reach peak bone mass earlier than men do. Getting regular exercise starting in childhood is the best way to continue healthy habits throughout your life. Encourage children to run around, jump, dance, and play sports. Jumping as high as you can 10 times twice a day can help strengthen bones, too. [27] X Research source Heavy yard work or gardening, skiing, skating, and karate are also good choices. Exercises such as swimming and biking don’t require you to move your body weight around, so while they’re great as part of an overall fitness plan, they’re not as good for building bone. If you have risk factors for osteoporosis or other health conditions, consult with your doctor or a physical therapist to make sure you get an exercise plan that is safe and healthy for you.
Smoking also lowers estrogen levels in men and women. Estrogen is crucial to helping your bones retain calcium and other minerals. [29] X Research source Studies have shown that exposure to secondhand smoke exposure during youth and early adulthood may increase the risk of developing low bone mass later. Keep children and growing youth away from areas with secondhand smoke. [30] X Research source
