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· White, fair-skinned, small-boned women, especially smokers, have the greatest risk of osteoporosis.
· Getting enough calcium, especially before age 30 and after age 60, can reduce the risk of osteoporosis.
· Exercise- almost anything except swimming or cycling- strengthens bones throughout life.
· To absorb calcium, you should get about 400IU a day of vitamin D.
Recommendations
0-6 months ...400 mg/day
1-10 years... 1200 mg/day
11-24... 1500 mg/day
25+ ...1000 mg/day
Post-menopausal women... 1500 mg/day
Best supplement:
Calcium citrate.
Calcium is absorbed better in an acid environment. Calcium citrate is calcium in an acid environment.
Best food sources:
Any calcium enriched bread or juice.
400 mg 3.5oz. sardines
8oz. plain, non-fat yogurt
300 mg 1cup milk-use skim or 1%
1 cup cooked, drained collard greens
200 mg 1 cup cooked, drained kale 1oz. cheese (American, Swiss, muenster, cheddar, part-skim mozzarella)
100 mg 1 cup cooked, drained broccoli 3/4 cup, 2 % cottage cheese
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CALCIUM