In this month’s Nutrition Education article, SMAA Meals on Wheels Dietician, Elizabeth Varga, shares information on “Calcium and Vitamin D Related to Osteoporosis.”
According to the National Osteoporosis Foundation, 1 in every 2 women and 1 in every 4 men over age 50 will break a bone in their lifetime due to osteoporosis.
There are many risk factors that lead to bone loss and osteoporosis, one being nutrition. For example, if your diet is consistently low in calcium and vitamin D, you may be at a higher risk of developing osteoporosis. About 99% of our body’s stored calcium is in our bones. Vitamin D, which we most commonly get from the sun, aids the body in calcium absorption. Increased alcohol intake and smoking can also lead to bone loss.
Foods that Contain Calcium and/or Vitamin D:
- Dairy products
- Beans (kidney, garbanzo, black or navy)
- Calcium fortified foods (orange juice or cereals)
- Canned fish
- Calcium fortified soy products (tofu or soy milk)
- Dark leafy greens (spinach, broccoli, kale)
What are Fortified Foods?
These are foods that have nutrients or vitamins added to increase nutritional value. This has been done to help reduce nutrition deficiencies in our diet. Examples of these include drinks like milk or orange juice or cereals like Special K. The packaging would clearly state on the front what vitamin or nutrient it has been fortified with. It would also be indicated on the nutrition facts label how much the food is fortified with.
Tips for those Following a Heart Healthy Diet Low in Salt and Saturated Fats
Dairy products can be higher in fat whereas canned goods and processed cereals can hide added salt and sugar. Here are a few helpful hints to keep in mind when looking for foods high in calcium and vitamin D but low in terms of too much salt and saturated fats.
- Choose low-fat or fat-free dairy options. Low-fat yogurt, milk, and cheese are great choices.
- Beans and fish are great lean protein options, and if canned, they can be stored for longer! However, choosing beans that have no salt added or canned fish in water may be better for a heart healthy diet.
- Common cereals fortified with calcium include Special K, Fiber One, and Cheerios. These options may have other benefits like low added sugar, high in fiber and B vitamins which are great for a heart healthy diet.
The American Heart Association has a great collection of recipes for those looking for heart healthy meals. You can search for specific recipes based on ingredients of interest. For example, recipes with dairy products. They would fit within a heart healthy diet and be higher in calcium!
Diet and exercise go hand and hand. Participating in weight-bearing exercises can help to increase bone strength and maintain it over time. Talk with your doctor to see what kind of exercise would be right for you.
