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Why should not miss the calcium in the diet? The medical community has always recommended the addition of calcium to your diet to improve bone density and reduce the risk of osteoporosis. Calcium maintains, strengthens and repairs your muscles and joints. Eating habits to preserve the health musculoskeletal in the long term.

For women when they enter the years of menopause should consume enough calcium to protect bone density and reduce the risk of osteoporosis. 1,000 milligrams is recommended for adults aged 19 to 50 years, 1,200 mg for older adults, and 1200-1500 for postmenopausal women.

Calcium, and strengthen bones, it has been shown to help regulate blood pressure and stimulates the body to burn fat more efficiently. No matter how good you think your diet may be, if you’re a woman over forty years, should have a bone density test and analysis of full blood workup and urinalysis to see if you are at risk of osteoporosis. Older men may also be at risk.

Not consume enough calcium. The body has to absorb properly, and here the vitamin D plays a crucial role. During warm weather months, your body produces vitamin D when skin is exposed to sunlight. During the colder months (or year-round if not go out much or use strong sunscreen religiously when it does), the vitamin D stores are depleted.

Foods like organ meats and cold water fish such as sardines and herring have some vitamin D, but you have to eat like a fisherman from Siberia to reach the recommended daily intake of 400 international units. Typically, use fortified foods (milk is usually fortified with 125 IU) and supplements (a good multivitamin should have 400 IU, but make sure it is more potent than vitamin D3).