We always talk about building muscles… But what about strong BONES??
No one wants to break their bones, so make sure you’re getting enough CALCIUM through your diet to develop STRONG BONES! Today’s episode is all about calcium – why our body needs it, and how to make sure we’re getting enough!
Why is calcium important as part of a balanced, healthy diet?
Our body requires calcium to function properly. If we do not get enough DIETARY calcium, our body regulates calcium by taking calcium from our skeleton, resulting in weakened bones. Weak bones are more at risk for fracture, even from mild falls or injury. A normal skeleton will not break from minor injuries or trauma, but weakened bones are more likely to break (fracture).
Osteoporosis is a medical condition that is associated with bones becoming weak and brittle and may be associated with inadequate calcium! Osteoporosis can affect men, women and children. Patients with Osteoporosis may even experience bone fractures doing simple activities, such as throwing out garbage or getting hugged! So not getting enough calcium through our diet may lead to WEAK bones, an increased risk of fracture, and even be associated with osteoporosis! Avoid these negative outcomes by getting enough CALCIUM every day through your diet!
What should we eat to get calcium?
Dairy products are great source of calcium, including milk, cheese, and yogurt. Canned fish, including tuna (and the bones!), sardines, and salmon, and even tofu can also provide calcium in our diet. Some food products, such as almond milk, may also be fortified with calcium, which can help increase your daily calcium intake. Look at food labels to see what percentage of your daily calcium recommendation is contained in one serving of a food product you are looking at!
How much calcium should we be getting every day?
It is recommended to aim for 1000 mg of calcium per day – for both men AND women. However, many people do not reach this daily requirement!
Here is Dr. Khan’s list of calcium-rich foods for you to add into your diet!:
Some of our favorites:
- Glass of milk – 291 – 324 mg of calcium per cup
- Plain yogurt – 332 mg of calcium per 3/4 cup
- Almond milk fortified with calcium – 400 mg of calcium per cup
- Cheese – 361 mg of calcium per 3cm cube
- White canned beans – 141 mg of calcium per 175 mL
- Canned salmon with bones – 187 4 mg of calcium per 75g
- Sardines with bones – 405 mg of calcium per can
- Tofu – 234 mg of calcium per 150g
- Cooked broccoli – 33 mg of calcium per 1/2 cup
- Cooked spinach – 129 mg of calcium per 1/2 cup
- Orange – 52 mg of calcium per 1 orange
Have a look at your diet and see how much calcium you are getting to ensure strong bones!
About Dr. Aliya Khan
Dr. Khan is a Professor of Clinical Medicine, Divisions of Endocrinology and Metabolism and Geriatrics at McMaster University and Director of the Calcium Disorders Clinic at McMaster University. She graduated from the University of Ottawa Medical School with Honors. She trained in Internal Medicine, Geriatric Medicine and Endocrinology at the University of Toronto and also completed a research fellowship in Calcium and Metabolic Bone disorders at the University of Toronto.
She has published over 150 scientific papers on osteoporosis and parathyroid disease as well as numerous book chapters. Dr. Khan has been recognized by national and international awards including the International Clinician Instructor of the Year 2011 award by the International Society of Clinical Densitometry, The Queen’s Diamond Jubilee Medal for 2012 for excellence in clinical care, research and teaching as well as the International Hypoparathyroidism Award for 2014.