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Osteoporosis

Eating for Better Bone Health

Credit Source:
* Osteoporosis Canada, a SHOPPERS LOVE. YOU. charity partner.

Our bodies need many nutrients to keep us healthy and what you eat impacts your bones in keeping them healthy and strong.

Osteoporosis is a disease that results in low bone mass which can lead to fragile bone increasing the risk of a fracture.  Broken bones from osteoporosis are particularity common to the hip, spine, wrist and shoulder.

For women, lowered estrogen after menopause increases the risk of osteoporosis.  Did you know that 1 in 3 women will break a bone due to osteoporosis in their lifetime?

Everyone tries to eat healthy to stay healthy, but did you know that what you consume or don’t consume enough of, could impact the health of your bones?

Our bones and teeth store 99% of the body’s calcium and calcium supports the structure and function of our bones which is constantly being remodelled, so calcium is in constant demand. If there is not enough calcium in our diet, the body will take calcium from our bones. When this happens, bones become weakened and at an increased risk of breaking.

Osteoporosis Canada strongly recommends obtaining calcium from food sources whenever possible.  It is important to eat a well-balanced diet made up of all four food groups in Canada’s Food Guide.

If you are not sure how much calcium you are consuming daily you can calculate the amount of calcium you are getting in your diet with Osteoporosis Canada’s Calculate my Calcium tool online osteoporosis.ca/calculatecalcium.

 

Osteoporosis Canada Calcium Recommendations

Age

Daily Calcium Requirement

(this includes your diet and supplements)

19 to 50

1000 mg

50+

1200 mg

pregnant or lactating women 18+

1000 mg

 

People often associate calcium with milk products which are an excellent source but are surprised to find out foods such as white beans, almonds and canned salmon with the bones also contain calcium.  

There are a variety of foods that contain calcium but there are a few things to note:

  • Milk products have a high amount of calcium per serving with one cup of milk containing 300 mg calcium. It doesn’t matter if you choose to drink skim, 1 %, 2%, 3.25% or even chocolate milk – the amount of calcium is the same per serving.
  • Fortified alternative beverages like almond or soy contain calcium but the calcium in soy beverage is absorbed at the rate of 75% of milk.
  • There is calcium in some foods such as sesame seeds, rhubarb, Swiss chard and spinach but it is not well absorbed due to a very high oxalate content which binds the calcium. These foods have other benefits but should not be depended upon for

Not all salmon is a source of calcium, only canned salmon with the bones is and you have to eat the bones!  Check out this recipe for Salmon & Chickpea Patties at osteoporosis.ca/salmonchickpea.  The bones are mashed up with lots of great ingredients and you don`t even taste them!

For more information on osteoporosis visit osteoporosis.ca