Did you know that only 30 percent — on average — of the calcium we take in through what we eat gets absorbed by our bodies? Or that the recommended daily requirement for this nutrient is 1,000 mg for adults and 1,200 mg for women over the age of 50? The amount rises to 1,200 mg for men at age 71.
Though the calcium in our diet won’t change our serum calcium levels, it does affect how much we’re able to store in other parts of our bodies, so it’s important that we get enough. Calcium is found in dairy products such as milk, yogurt and cheese and vegetables such as broccoli, kale, watercress, okra and bok choy. Sardines, anchovies, almonds and soy are also high in calcium. Finally, it is also found in calcium-fortified foods — such as some cereals, orange juice and bread.
Vitamin D is also needed to help our bodies absorb calcium. Our bodies can make vitamin D when sunlight reaches our
skin, and it is found in foods such as egg yolks, fatty fish, cheese, liver and fortified milk. Using sunblock or avoiding the sun’s UV rays to reduce the risk of sunburn and skin can- cers may mean that you should consult your provider about testing for deficiencies or using supplements. Calcium and vitamin D aren’t the only two players needed to maintain a healthy calcium balance and good bone health. This also requires the help of protein and phosphorus (found in meats, poultry, fish, nuts, beans and dairy products). All four of these nutrients act together to keep our bones
strong and healthy and prevent falls and fractures. Roughly 1.5 million fractures occur annually in the U.S. in
those over age 60. Research shows a deficiency in any of these nutrients can increase the risk of fractures and falls, es- pecially in the elderly. That’s why it’s important to eat a well- balanced diet rather than focus on one or two food groups. You may wish to consult your healthcare provider or a nutri- tionist for advice on how to ensure that you’re getting the proper amount of each of these critical nutrients as you get older.
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