Continued from our Retreat & Renew Daily Tip.
Melissa Wiliams, Freelance Writer | Co-Owner, Yoga Junction
Women lose bone mass at an alarming rate, especially if they have little to no weight-bearing exercise and/or have an inadequate diet. But before you reach for your supplements, why not try to increase your calcium and vitamin D with these rich foods.
Vitamin D Rich:
Sockeye Salmon and other fatty fish
Beef liver
Cheese
Whole eggs
Calcium Rich:
Low-fat Dairy
Canned sardines
Dark leafy greens
Almonds
Okra
White Beans
How much calcium and vitamin D do you need? The Institute of Medicine (IOM) has released the following guidelines:
Calcium
Young children 1-3 years old should get 700 milligrams (mg) per day.
Children 4-8 years old should get 1,000 mg per day.
Children 9-18 years old should get 1,300 mg of calcium a day.
Women younger than 51 and men up to age 70 should get 1,000 mg per day.
Women 51 to 70 should get 1,200 mg/day.
Women and men 71 and over should get 1,200 mg per day.
IOM recommendations for Vitamin D are:
600 international units (IU) per day for children from age 1 to adults through age 70
800 IU per day for people 71 and older.
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