Januari 11, 2017
calcium is a nutrient needed for building strong bones and teeth. adolescents in particular need a lot of calcium because almost half of the bone mass you will ever have is added during the teen years. it's important to build strong bones during your adolescence because once you reach your early twenties your body will stop depositing so much calcium into your bones. individuals who fail to get enough calcium in their teen years are more likely to experience a loss of bone density as they age. this loss of bone density, or osteoporosis, results in weak, brittle bones that are prone to breaking. adolescents between the ages of 9 and 18 require 1300 mg of calcium daily, more than any other age group. data shows that eight out of 10 teenage girls, and six out of 10 teenage boys do not get enough calcium in their diet.
so what types of foods can you eat in order to make sure your body gets the calcium it needs? dairy products like milk, cheese, and yogurt contain a good amount of calcium. one 8-ounce glass of milk, for example, contains about 300 mg of calcium. one cup of yogurt contains about 450 mg of calcium, and one ounce of cheese contains about 200 mg of calcium. if you're not a fan of dairy products, or if you happen to be lactose intolerant, there are plenty of other foods that contain calcium. dark green vegetables like spinach, broccoli, kale, and okra have significant levels of calcium.
fruits, particularly figs, and calcium-fortified orange juice can be a valuable source of calcium. white beans, pinto beans, soybeans, and garbanzo beans all have significant levels of calcium, as do almonds and sesame seeds. calcium can be found in fish like sardines and canned salmon, and also in meat substitutes like tofu. grains can also provide calcium for your diet. corn tortillas and oatmeal contain a good amount of calcium, and many breads and cereals are fortified with calcium to supplement your intake. while eating a healthy diet plays an important role in building bone density, there are other things you can do to build strong bones as well.
bones get stronger and denser with the impact of weight, and the pull of muscle during physical activity. participating in weight-bearing exercise is therefore an important step in forming a strong skeleton that will last throughout your lifetime. in addition to actively building up your bones, you can also avoid behaviors that create risks for bone development. avoid skipping meals. think of each meal as an opportunity to gain calcium. if you skip a meal, you lose out on the opportunity to increase your calcium intake. eating disorders, among many other negative things, upset the balance of calcium and estrogen, which can hurt your bone density. if you suffer from an eating disorder
seek help from a trusted adult or medical professional. drinking caffeinated sodas instead of milk or calcium-fortified orange juice causes you to miss out on an opportunity to consume calcium. additionally, the caffeine and phosphoric acid in some sodas can actually prevent your body from absorbing the calcium you do consume. try to reduce your intake of soft drinks, and instead opt for milk or orange juice. alcohol consumption also poses a bone risk since it causes you to lose calcium in your urine. finally, cigarette smoking can increase bone loss in addition to decreasing your ability to perform weight-bearing exercise due to loss of stamina.
avoiding these bone risks, while also making sure to consume adequate amounts of calcium in your diet, and getting enough exercise, will ensure good bone health now, and in your future.
Tidak ada komentar
Posting Komentar