|Joint Health Plus|
bone loss, or the loss of bone density and tissue. It is normal to lose some bone
density as you age, but some people are at risk of
losing a greater amount than others and developing osteoporosis. Fortunately,
you can help lower your risk of bone loss by eating a diet rich in the
nutrients that keep your bones healthy and strong.
Through Diet: Calcium
calcium every day. If more calcium is lost than is replaced, bone loss occurs.
from the foods you eat. The amount of calcium needed in your diet every day is
1,200 milligrams for adults over 50 years old; 1,000 mg for adults ages 19 to
50; and 1,300 mg for children ages 9 to 18.
from the foods you eat, a daily supplement may help you get your minimum.
says Tietyen. Good sources of protein are:
poultry, and fish
beans and peas
ability to best use calcium, eating protein in moderation is your best bet. The
protein requirement for women age 19 and over is 46 grams per day; it’s 56
grams per day for men of the same age.
Through Diet: Other Nutrients for Strong Bones
to prevent bone loss. The daily recommendations for vitamin D are 400 to 800
International Units (IU) for adults under age 50, and 800 to 1,000 IU daily for
adults age 50 and older. People may be able to meet their vitamin D needs by
getting at least 15 minutes a day of sun exposure. If you’re housebound or live
in a colder climate, you may benefit from taking daily vitamin D supplements of
400 to 600 IU. If you drink milk for the calcium, you may also be getting
vitamin D because it’s usually added to milk; other food sources are egg yolks,
saltwater fish, and liver.
are also required to prevent bone loss. Eating a well-balanced diet that
includes plenty of fruits and vegetables, whole grains, meats, beans, nuts, and
seeds helps ensure that you’re getting what you need.
Through Diet: The Food vs. Supplement Debate
|Soy power Plus|
nutrients every day is most important in maintaining healthy bones and
preventing bone loss and osteoporosis. Tietyen advises that you try to get your
nutrients from food rather than relying on multi-vitamins. “If three or four
servings of dairy foods just do not fit into your daily diet, a multi-vitamin
will provide about 400 IUs of vitamin D,” says Tietyen. She also recommends
taking a separate calcium supplement because calcium can interact with other
make sure your diet is serving up sufficient portions of vital bone-building
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