Protect your bones with. calcium and vitamin D

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1 Protect your bones with calcium and vitamin D

2 Bone basics You need a variety of nutrients to keep your bones healthy. Calcium is a key ingredient, and vitamin D helps your bones absorb calcium so they can stay strong. Throughout your life, calcium stored in your bones is constantly being removed and replaced as your body needs it. That s why it s important to have a diet that includes foods with calcium and vitamin D. Over time, without enough calcium and vitamin D, your bones may become weaker and break more easily. This is called osteoporosis. Calcium is more than just dairy. Calcium can come from many sources, such as broccoli, almonds, tofu, beans and chickpeas, as well as milk and cheese. See how different foods can provide the calcium your body needs. The daily recommended amount of calcium ranges from milligrams. Talk to your health care provider about what amount is right for you. 8 oz. of milk 274 milligrams 8 oz. of white beans (cooked) 151 milligrams 4 oz. of tofu 126 milligrams 1/2 cup of raw broccoli 112 milligrams

3 How much vitamin D do you get? Your body needs vitamin D to absorb calcium. If you do not have enough vitamin D, your bones may get weaker over time and may be more likely to break. There are only a few foods that are naturally high in vitamin D, such as wild-caught salmon and tuna. Some foods have added vitamin D, such as dairy products, orange juice, soy milk and cereals. Read the nutrition label to find out if a product has vitamin D. Your body also makes vitamin D naturally after exposure to sunlight. Since it can be difficult to get all of the calcium or vitamin D you need for healthy bones, ask your health care provider if you need to take a supplement. Recommended daily amount Calcium Women 50 and younger: 1000 milligrams 51 and older: 1200 milligrams Men 70 and younger: 1000 milligrams 71 and older: 1200 milligrams Vitamin D Adults Under age 50: IUs* *IUInternational Unit Age 50 and older: IUs*

4 Do you need to take a supplement? Ask your health care provider if you need a supplement to meet the recommended daily amount of calcium and vitamin D. Some things to discuss are: Why should I take a calcium supplement? You may not be getting the amount of calcium you need through the food you eat. Think about what foods are part of your regular diet. When should I take a calcium supplement? Most calcium supplements are absorbed better when taken with food. Calcium is absorbed best when servings are spread throughout the day. Try to get the calcium you need from food. What kind of calcium supplement should I take? Some calcium supplements may cause gas or constipation. Possible interactions may occur between your supplement and medications. When should I take a vitamin D supplement? Vitamin D helps the body absorb calcium. Research shows vitamin D can be taken with or without food and that it doesn t have to be taken at the same time as calcium. Be mindful that some foods even the healthy ones you should be eating may limit your body s ability to absorb calcium. Beans are a good source of calcium. Soak them in water for several hours before cooking to maintain their nutritional value. Spinach, beet greens, and rhubarb. Enjoy these great sources of nutrition. However, they may reduce your body s ability to absorb calcium. Salty foods. Be aware of how much salt you eat, especially of foods with a 20% Daily Value or higher of sodium listed. Alcohol and caffeinated beverages like coffee, tea and soft drinks can prevent your body from absorbing calcium. Talk to your health care provider if any of these foods are a part of your regular diet.

5 Your calcium checklist There are lots of ways to add calcium rich foods to your diet every day. Use the checklist below and ask your health care provider if you need to add more calcium to your diet. Do you eat dairy foods each day, such as milk, cheese and yogurt? If you have trouble digesting dairy, do you eat lactose-free products or almond, soy or rice milks that have added calcium? Do you eat dark green, leafy vegetables several times a week, such as broccoli, romaine lettuce, kale, bok choy and collards? Do you eat salmon or canned sardines several times a week? Do you eat soy-based foods like tofu or soy milk several times a week? Do you eat almonds, sunflower seeds, chickpeas or hummus? Do you eat calcium-added foods, such as certain breakfast cereals and fortified orange juice? Notes

6 Visit lillyforbetterhealth.com under the Living Well topic for more information on your bone health. HE , Lilly USA, LLC. ALL RIGHTS RESERVED.

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