You know that in order to have healthy, strong bones you must incorporate calcium and vitamin D into your diet. But why? What do these two nutrients really bring to the table?
Calcium is necessary for developing dense bones. The mineral helps your blood clot, along with enabling your muscles to contract and nerves to send out impulses. Each person should consume about 1,000 mg of calcium per day – the equivalent of 2 cups of milk, plus 6 ounces of yogurt.
Vitamin D helps to strengthen bones and keep them strong. Those with a lower vitamin D intake tend to have a lower bone density. Most adults need between 400 and 800 international units (IU) per day. Three ounces of swordfish would give you about 566 IUs and 3 ounces of cooked salmon would equate to 447 IUs.
You may be thinking; how do I include these nutrients in my daily diet? You may be surprised to learn that many of the foods you already eat promote bone health. Check out these everyday food items:
Bruce, a Vietnam War veteran, 64, originally injured his back while jumping out of a helicopter during war. What started out as muscle spasms and diagnosed as “weak muscles” was later determined to be more severe. In the meantime, though, Bruce continued his active lifestyle, often trying to ignore the pain. “I would just do some exercises and try to shake it off,” he said. “I went on playing sports and splitting wood by hand.” After tolerating the pain for more than 40 years, the pain eventually grew to affect his everyday life.
Our thoughts are with those affected by the tornado that ripped through Moore, Okla. on Monday, May 20, claiming the lives of 24 individuals, and leaving a 17-mile-long path of destruction in its wake.
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