Feeding Your Bones

Your body needs calcium to build and repair bones. But it can't make calcium on its own. Your role is to make sure your bones get the nutrients they need. You can learn how to choose bone-healthy foods and supplements. Then you can nourish your bones and keep them strong.

Getting Enough Calcium

You may think that calcium is just for kids. But adults need calcium, too. Calcium intake is a lifelong process. Even if you drank a lot of milk as a child, you still need calcium now. A constant supply of calcium helps you and your bones stay healthy.

Finding Calcium Sources

Many foods are naturally rich in calcium. Others have calcium added (fortified). Some calcium-rich choices are listed below.

Dairy

• Low-fat milk
• Low-fat yogurt
• Low-fat cheeseIce cream
• Pudding

Nondairy

• Canned salmon (with bones)
• Canned sardines (with bones)
• Bok choy
• Collard greens
• Broccoli
• Kale
• Oranges
• Tomato soup with soy milk
• Tofu made with calcium sulfate

Fortified Foods

• Soy milk
• Fruit juices
• Bread
• Cereal
• Breakfast bars

Reading Food Labels

When shopping for food, be sure to read the "Nutrition Facts" label. To choose bone-healthy foods, check:

• Calcium. To find out how much calcium is in a food, add a zero onto the percentage. For instance, 20% daily value is the same as 200 mg of calcium.
• Vitamin D. This vitamin helps your body absorb calcium.

Taking Supplements

It's best to get vitamins and minerals from the foods you eat. If you can't get enough, you may want to take supplements. Be sure to tell your healthcare provider which medications, herbs, and supplements you are taking.

• Calcium supplements come in many varieties. The citrate form is easiest to absorb. Your healthcare provider or pharmacist can tell you which calcium supplement is best for you.
• Vitamin D supplements are also available. You should get 400 to 800 IU of vitamin D a day. Sunshine helps the body to make its own vitamin D. But too much vitamin D can be harmful. Talk to your doctor or dietitian about how much is best for you.

Making Choices

The health of your bones is up to you. Every day you can choose to eat healthier and to live better. If you're at risk for bone loss, or if you're recovering from a fracture, try to limit or avoid:

• Smoking
• Alcohol
• Caffeinated drinks

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This content is not intended as a substitute for professional medical care. Only your doctor can diagnose and treat a medical problem. © 1990, 1995, 1998, 2000 The StayWell Company, 1100 Grundy Lane, San Bruno, CA 94066-3030. www.krames.com 800-333-3032. All right reserved.