Don’t let this ‘silent’ disease eat up your bones
Sufficient calcium, vitamin D and protein are essential for your bone and muscle health. Dairy foods such as milk, yoghurt, and cheese, have the highest amounts of calcium and also contain protein and other minerals that are good for bones. Calcium is also contained in certain fruits and green vegetables (e.g. kale, broccoli, apricots) and in canned fish with bones (sardines). If available, take advantage of foods fortified with calcium. While dietary calcium is best, some people may need to take supplements if they can’t achieve their daily calcium goals from food alone. Calcium supplements should however be limited to 500–600 mg per day and it is generally recommended that they be taken combined with vitamin D.
Calcium requirements in males
Recommended daily calcium intake varies country to country, but all health authorities recognize the need for increased calcium intake in older adults.
SOURCE: Institute of Medicine of the US National Academy of Sciences (2010)
Most of the vitamin D in the body is produced from exposure of the skin to sunlight. However, depending on where you live, you may not be able to get enough vitamin D from safe exposure to sunlight alone. Small amounts of vitamin D are found in foods (e.g. egg yolk, salmon and tuna), and can also be found in foods fortified with vitamin D.
The Institute of Medicine recommends 600 IU/day of vitamin D intake for men and women aged up to 70 years. IOF vitamin D recommendations for fall and fracture prevention are 800–1000 IU/day for men and women aged 60 years and over.
Get your daily dose of calcium
Make dairy foods your friend:
- 1 yoghurt or a glass of milk ca. ¼ of your daily calcium requirements
- 1 large milkshake ca. of your daily calcium requirement
- Cheeses are rich in calcium – especially parmesan, cheddar and mozzarella
- A bowl of cereal with milk is a good breakfast option
- Boost your intake by choosing Caffè Latte instead of regular coffee