How to keep your Bones Strong?

A healthy balanced diet will help you build strong bones from an early age and maintain them throughout your life.

Sufficient calcium to strengthen your bones and vitamin D to help your body absorb calcium.

Poor bone health can cause conditions such as rickets and osteoporosis and increase the risk of breaking a bone from a fall latter in life.

A good diet is only one of the building blocks for healthy bones, which also includes pgysical activity and avoiding certain risk factors


Here’s how much calcium and vitamin D you need everyday, according to the Institute of Medicine


Children 1-3 years old: 700mg

Children 4-8 years old: 1,000mg

Children 9-18 years old: 1,300mg

Adults 19-50: 1,000mg

Women 51 to 70: 1,200mg

Men 51-70: 1,000mg

Men & women: 71 and over 1,200mg


Age 1-70: 600 IU

Age 71 and older: 800 IU

To obtain maximum amount of calcium, you need to eat varied and balanced diet.

Includes good sources of calcium in your diets:

Dairy products such as colostrum, milk and cheese, yogurt – provide calcium. Other foods that are high in calcium include: spinach, kale, okra, collards, soybeans, white beans, some fish like sardines, salmon, perch.

Food that are calcium-fortified, such as some orange juice, oatmeal, and breakfast cereals.


To get most of a vitamin D, is a short daily sun exposure without sunscreen.

Green leafy vegetables, such as broccoli, cabbage, soya beans, tofu, soya drinks, nuts,

Food fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals, Beef liver, cheese and eggyolks.

Fattyfish, include the bones, such as sardines, tuna, macherel and salmon

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