By: Nicole Parmenter, Dietetic Intern for FitNutrition, LLC and Providence College Athletics with Katie Jeffrey, MS, RD, CSSD
New Year Resolutions for Strong Bones
As we close out one year and ring in the next, by now I’m sure many of you have made your New Year’s resolutions. Smoking cessation, weight loss, joining a gym, and eating more veggies are popular choices. But what about being good to your bones?
In light of National Milk Day on January 11, it’s time to shine some light on the benefits of milk and its essential role in bone health.
The Power of Milk for Bone Health
Milk is an excellent source of calcium, vitamin D, phosphorus, and other trace minerals—all of which support strong and healthy bones. “Calcium, the major nutrient needed to form new bone cells, is vital for bone health. Your bones store more than 99 percent of the calcium in your body,” says Brian Sarna of the Academy of Nutrition and Dietetics. The remaining 1% is used for muscle and vascular contraction and dilation.
Most adults need at least 1,000 mg of calcium per day, though requirements may change with age. Excellent sources of calcium include dairy products and fortified nondairy beverages such as soy, almond, and rice milks, as well as fortified orange juice. While green leafy vegetables, fortified tofu, cereals, beans, oranges, kiwi, and almonds provide calcium, they generally do not match the levels found in dairy.
The Role of Vitamin D
Vitamin D is vital for bone health as it facilitates the absorption of calcium into our bones and teeth. It also helps regulate the calcium circulating in our blood and is key in preventing bone loss. Adults should aim for at least 600 IU (15 mcg) of vitamin D daily. Good sources include sunlight, oily fish, dairy products, and fortified juices and cereals.
Building and Maintaining Strong Bones
Our bones are constantly undergoing wear-and-tear; bone tissue is broken down and rebuilt daily. To support this process, it is essential to have a steady supply of calcium and vitamin D. The USDA recommends about 2 to 3 servings of dairy per day (or the equivalent) to meet your calcium and vitamin D needs. For those who are unable to consume dairy products, alternative milks, fortified foods, and supplements are available. Consult with a registered dietitian to find the best approach for your needs.
