As we venture through life, we may start to notice that we tend to break bones easier than before. This is due to the loss of bone density. Bone density is the amount of calcium and other minerals found in your bones. We start to lose that density over time.
Our Integrative Medicine team shares these tips on foods and other sources that are enriched with calcium and vitamin D to help maintain your bone density.
Foods Enriched with Calcium and Vitamin D
An easy way to increase your calcium intake is to try to aim for three servings of calcium-rich foods or beverages per day. Here are some tips on increasing your calcium and vitamin D intake:
- If you’re not a fan of milk, make a smoothie with yogurt or fortified dairy-free alternatives.
- Crush that mid-day hunger by snacking on almonds, figs or edamame; this is an easy way to get extra calcium and protein.
- Try tofu as a plant-based, calcium-rich food.
- Add more calcium-rich greens, such as kale and collard greens to any meal.
- Other food sources that are rich in vitamin D include salmon, tuna, mushrooms, fortified orange juice and some enriched cereals.
If you’re still not getting enough calcium through your diet, you can choose a calcium supplement with vitamin D to better aid absorption. Or walk outside and get some sunlight! Sunlight helps your body produce vitamin D, so take a walk around the neighborhood.
Plan for the Future
If you want to increase your calcium intake, it can be a good idea to consult with a registered dietitian to help guide you in the right direction. A registered dietitian can help you plan a nutritious diet that fits your lifestyle. To learn more or to schedule an appointment with a registered dietitian at the UH Brunner Sanden Deitrick Wellness Center, call 440-701-7534.