Understanding the ABC’s of Calcium and Bone Health
We’ve all heard that calcium is a very important vitamin. Calcium, the key vitamin for good bones, is also needed for healthy teeth yet many of us are not getting the recommended daily amount. Having a good intake of calcium is not just for older people or a specific gender. Young adults, children, men, and women all need calcium and enough magnesium and vitamins such as vitamin D and K to help calcium do its job.
Deficiency in calcium could lead to weakened bones, fractures and make one prone to the risk of developing osteoporosis. A calcium-deficient diet could also lead to poor dental health. All of this is preventable by getting enough calcium in your diet.
Ideally, food is the best source of calcium. Supplements are only recommended when there is a severe deficiency.
What can we do to improve our overall bone health every day?
Here is a list of food sources that give us calcium:
“Dairy products, leafy green vegetables, certain fish, oats and other grains, tofu, cabbage, summer squash, green beans, garlic, sea vegetables and calcium-fortified foods such as cereals and orange juice.”
And here are simple ways to add more calcium to your diet:
- Substitute water with milk for making breakfast cereals, especially oats
- Try and add in more of milk to your pasta sauce, pancakes and waffles.
- Curd or yogurt goes very well with Indian foods like flatbread, rice and even as dips.
- Enjoy the different varieties of cheese and get more calcium in a healthy and tasty way!
- Add more greens to your lentils, soups, and stir-fries.
- Opt for kale, beet greens, broccoli, and cabbage.
- Eat dark green leafy salads with your meals.
- Introduce veggies such as asparagus, fresh green peas, okra in your daily meal.
- Make your sandwiches with sardines and pink salmon
- Beans/legumes make great food options; get them in your meal plan
- Snack on nuts and seeds such as almonds and sesame seeds.
There is more to bone health
When it comes to healthy bones and teeth, calcium alone is not enough. Let’s look at other minerals and vitamins that help your body absorb calcium.
Magnesium helps your body absorb and retain calcium thereby strengthening your bones. It is found in nuts (especially almonds and cashews), seeds (pumpkin, sesame, flax, sunflower), whole grains, seafood, legumes, tofu, and many vegetables, including spinach, broccoli.
Another essential vitamin is Vitamin D — abundant in sunlight. Yes, spending at least 15 minutes outside in the sun gives you enough vitamin D. So go for it! Other sources of Vitamin D include fortified milk, eggs, fish, shrimp, and oysters.
Important tips to remember
In addition to adding calcium-rich foods to your diet, you can also minimize the intake of
And for the lifelong good health of your bones, exercise is very important
P.S. if there is a deficiency and supplements have been recommended, make sure you only take the required dosage. Please do not take more than the recommended amount for your age group
By now we all know calcium is critical for good bone health and even more important for healthy teeth.
For best-looking teeth, the best advice to anybody would be to visit the oral surgeons regularly, which means at least twice a year and even better to visit the oral surgeons on a regular basis to detect problems early on, maintain dental hygiene and live a problem-free dental life.
Follow your oral surgeon’s instructions about proper oral hygiene. The earlier you or your dentist can spot problems developing, the more likely you’ll be able to prevent them from getting worse.
If you are considering fixing the gaps in your teeth, and want to get it right the first time, set up an appointment for a consultation. If you are having receding gums or other dental concerns, it is best to get it checked by one of Harbour Pointe’s experienced oral surgeons. We have highly skilled and experienced oral surgeons team who will guide you to the right solution.
For more information, visit https://www.harbourpointeoralsurgery.net/
You can book an appointment at https://www.harbourpointeoralsurgery.net/contact-us/