vdWe all know that we’re supposed to be eating food that are rich in nutrients such as fruits, vegetables, nuts, lean proteins, and whole grains to keep our health and happy living up. How much difference does your eating make when you have arthritis? It’s night and day!

By the time you reach 30 years of age, your bone mass peaks. That’s why it’s important to get as much calcium and Vitamin D as possible as this helps your body absorb calcium in your teens and 20′s.

If you’re eating two to three servings a day of dairy, you’re probably getting enough.

Food Sources of Calcium and Vitamin D

Since your body doesn’t make it’s own calcium, the best way to get it is by improving or adding it to your diet. Such dairy items like milk, cheese, and yogurt are good sources of calcium but here are some other foods:

  • Spinach
  • Kale
  • Okra
  • Collards
  • Soy beans
  • White beans
  • Some fish, like sardines, salmon, perch, and rainbow trout
  • Foods that are calcium fortified, such as some orange juice, oatmeal, and breakfast cereal

Vitamin D is a little more difficult to get because it’s not common on most foods. Here are a few that help provide it:

  • Fatty fish (like tuna, mackerel, and salmon)
  • Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals
  • Beef liver
  • Cheese
  • Egg yolks

A good vitamin could help because only about 20% of vitamin D will usually come from the types of foods that you eat. Your body can also make it’s own vitamin D by just taking a nice stroll in the sunlight! :)

How to Get Enough Calcium and Vitamin D

How much calcium and vitamin D do you need? The Institute of Medicine has released the following guidelines:

Calcium

  • Young children 1-3 years old should get 700 milligrams (mg) per day.
  • Children 4-8 years old should get 1,000 mg per day.
  • Children 9-18 years old should get 1,300 mg of calcium a day.
  • Adults up to age 70 should get 1,000 mg per day.  Women 51 and over should get 1,200 mg/day.
  • Women and men 71 and over should get 1,200 mg per day.

For more about dieting see this article: Rheumatoid Arthritis Diet

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