{"id":129,"date":"2020-04-29T16:47:35","date_gmt":"2020-04-29T09:47:35","guid":{"rendered":"https:\/\/elementor4.thembay.com\/diza\/?p=129"},"modified":"2023-09-25T13:32:56","modified_gmt":"2023-09-25T12:32:56","slug":"nutrients-needed-for-bones-and-joints","status":"publish","type":"post","link":"https:\/\/jstmedicine.com\/index.php\/2020\/04\/29\/nutrients-needed-for-bones-and-joints\/","title":{"rendered":"Nutrients needed for bones and joints"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"129\" class=\"elementor elementor-129\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-742bd3d elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"742bd3d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e562004\" data-id=\"e562004\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ace8aa7 elementor-widget elementor-widget-text-editor\" data-id=\"ace8aa7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.14.0 - 26-06-2023 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<h2><em>Eat a well-rounded diet and pay special attention to calcium, vitamin D, and protein.<\/em><\/h2>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-da9fd92 elementor-widget elementor-widget-text-editor\" data-id=\"da9fd92\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Many nutrients play a role in bone health, such as calcium, vitamin D, protein, magnesium, phosphorous, and potassium. If you eat a healthy diet (with lots of fruits, vegetables, legumes, nuts, seeds, and lean proteins), you\u2019ll get enough of most nutrients needed to keep your bones healthy and functioning well. But some nutrients require extra effort to ensure adequate intake when we\u2019re older.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-813bc1e elementor-widget elementor-widget-text-editor\" data-id=\"813bc1e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h2 class=\"Subhead\">Calcium<\/h2><p>Calcium is one of the main ingredients of bone, and it\u2019s essential for cell, muscle, heart, and nerve function. We don\u2019t make calcium on our own \u2014 it comes from dietary sources (which are the safest and most effective) or calcium supplements. If there isn\u2019t enough calcium in the bloodstream, the body raids the bones for supplies, thinning the bones.<\/p><p>&#8220;The parathyroid gland sends a message commanding cells called osteoclasts to chew up bone and spit out calcium. If that\u2019s how calcium levels are sustained, it takes a toll on your bones. It\u2019s like going to the bank and taking out $100; if you do it every day, you\u2019ll run out of money. So think of dietary calcium not as building bone, but as preventing calcium from being sucked out of bone,&#8221; explains Dr. Harold Rosen, an endocrinologist and director of the Osteoporosis Prevention and Treatment Center at Harvard-affiliated Beth Israel Deaconess Medical Center.<\/p><h2 class=\"Subhead\">Calcium goals and sources<\/h2><p>The Recommended Dietary Allowance (RDA) of calcium for people ages 51 or older is 1,200 milligrams (mg) per day for women, and 1,000 to 1,200 mg per day for men.<\/p><p>Rich sources of dietary calcium include dairy foods (milk, cheese, yogurt), nuts, seeds, beans, soy, certain vegetables (leafy greens, rhubarb, artichoke, squash), fruits, and seafood.<\/p><p>&#8220;As a rough rule of thumb, I tell patients that a cup of milk, yogurt, calcium-fortified orange juice, almonds, beans, or certain greens [kale, spinach, broccoli] has about 300 milligrams [mg] of calcium. I think that\u2019s easy to remember,&#8221; Dr. Rosen says.<\/p><p>Fortified juices and nut milks have extra calcium. For example, fortified orange juice contains about 300 mg of calcium per cup, compared with 27 mg in regular orange juice. A cup of almond milk has 450 mg of calcium.<\/p><p>If you can\u2019t get enough calcium in your diet, take a low-dose calcium supplement to reach your daily RDA goal, but not more. Some studies show that large doses of calcium pills may increase the risk for developing kidney stones and possibly increase the risk of having a heart attack.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a2985df elementor-widget elementor-widget-text-editor\" data-id=\"a2985df\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h2 class=\"Subhead\">Vitamin D<\/h2><p>Vitamin D is important for many body systems, especially bones. Vitamin D helps our bodies to absorb calcium (in the gut, which sends it to the bloodstream), and to regulate blood levels of calcium and phosphorus (which are needed to build bone).<\/p><p>Our bodies make vitamin D when sunlight turns a chemical in the skin into vitamin D<sub>3<\/sub>, which the body then transforms into an active form of vitamin D. But be careful about sun exposure; if it\u2019s longer than a few minutes, you\u2019ll need sunscreen to reduce your risk of skin cancer.<\/p><p>It\u2019s possible to get some of your vitamin D from food, but few foods contain it. &#8220;A 6-ounce portion of salmon has about 1,000 international units [IU] of vitamin D. You can drink vitamin D\u2013fortified milk or orange juice, and certain mushrooms also have vitamin D,&#8221; .<\/p><p>It\u2019s easier (and safer than sun exposure) to take a vitamin D<sub>3<\/sub>\u00a0supplement. &#8220;Healthy older adults who don\u2019t have the bone-thinning disease osteoporosis, and those who have the precursor condition to osteoporosis called osteopenia, should take 600 to 800 IU per day. If you have osteoporosis, take 1,500 to 2,000 IU per day,&#8221; .<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-79cb022 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"79cb022\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-042587e\" data-id=\"042587e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-baea598 elementor-widget elementor-widget-image\" data-id=\"baea598\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.14.0 - 26-06-2023 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"572\" height=\"573\" src=\"https:\/\/jstmedicine.com\/wp-content\/uploads\/2020\/04\/singer-blog_1.jpg\" class=\"attachment-full size-full wp-image-176\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-e5d882b\" data-id=\"e5d882b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ac25e3e elementor-widget elementor-widget-image\" data-id=\"ac25e3e\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"572\" height=\"573\" src=\"https:\/\/jstmedicine.com\/wp-content\/uploads\/2020\/04\/singer-blog_2.jpg\" class=\"attachment-full size-full wp-image-177\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-eb45127 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"eb45127\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0876dea\" data-id=\"0876dea\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-42a8b34 elementor-widget elementor-widget-heading\" data-id=\"42a8b34\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.14.0 - 26-06-2023 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><span class=\"elementor-heading-title elementor-size-default\">Protein<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2f555ec elementor-widget elementor-widget-text-editor\" data-id=\"2f555ec\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>We call proteins the building blocks of life. They give cells structure; power chemical reactions throughout the body; and build and repair skin, muscles, and bones.<\/p><p>In bone, protein makes up a major part of the mass and volume, creating a meshwork of fibers that lay the foundation for growth. &#8220;Protein is like scaffolding. Calcium and phosphorous form on it and stiffen up.<\/p><p>To support the body\u2019s needs, we need to consume healthy sources of protein: dairy products, fish, poultry, legumes, whole grains, nuts, seeds, and some vegetables such as corn, broccoli, and asparagus. But appetite can decline with aging, and you may find you\u2019re cutting back on protein \u2014 perhaps eating just a tiny portion of fish or chicken rather than the larger helpings you once enjoyed.<\/p><p>&#8220;If you\u2019re protein-deficient, you can\u2019t build muscle, skin, or bones. &#8220;You need protein for strength and stability.&#8221;<\/p><p>To figure out how much protein you need, multiply your weight in pounds by 0.36. For example, a 170-pound person would need to eat about 61 grams of protein per day (170 \u00d7 0.36 = 61.2).<\/p><p>That may sound like a lot, but protein adds up quickly if you eat the right foods. For example, a breakfast of one-and-a-half cups of bran cereal with a cup of skim milk starts you out with 14 grams of protein. A midmorning snack of half a cup of low-fat cottage cheese and some blueberries adds another 12 grams. For lunch, a small spinach salad with half a cup of cooked lentils and 3 ounces of salmon or chicken gives you another 30 grams. That\u2019s already 56 grams before dinner! But don\u2019t overdo it on protein intake; the jury is still out on whether too much dietary protein is safe for bones<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Many nutrients play a role in bone health, such as calcium, vitamin D, protein, magnesium, phosphorous, and potassium. If you eat a healthy diet (with lots of fruits, vegetables, legumes, nuts, seeds, and lean proteins), you\u2019ll get enough of most nutrients needed to keep your bones healthy and functioning well. But some nutrients require extra effort to ensure adequate intake when we\u2019re older.<\/p>\n","protected":false},"author":1,"featured_media":86,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"gallery","meta":{"footnotes":""},"categories":[21],"tags":[26,28,29],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/jstmedicine.com\/wp-content\/uploads\/2020\/04\/blog_6.jpg","_links":{"self":[{"href":"https:\/\/jstmedicine.com\/index.php\/wp-json\/wp\/v2\/posts\/129"}],"collection":[{"href":"https:\/\/jstmedicine.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/jstmedicine.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/jstmedicine.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/jstmedicine.com\/index.php\/wp-json\/wp\/v2\/comments?post=129"}],"version-history":[{"count":4,"href":"https:\/\/jstmedicine.com\/index.php\/wp-json\/wp\/v2\/posts\/129\/revisions"}],"predecessor-version":[{"id":3351,"href":"https:\/\/jstmedicine.com\/index.php\/wp-json\/wp\/v2\/posts\/129\/revisions\/3351"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/jstmedicine.com\/index.php\/wp-json\/wp\/v2\/media\/86"}],"wp:attachment":[{"href":"https:\/\/jstmedicine.com\/index.php\/wp-json\/wp\/v2\/media?parent=129"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/jstmedicine.com\/index.php\/wp-json\/wp\/v2\/categories?post=129"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/jstmedicine.com\/index.php\/wp-json\/wp\/v2\/tags?post=129"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}