Bone health is important so that your bones will be healthy and strong
throughout your lifetime.
It is especially important to build strong and healthy bones in the childhood
and teen years to avoid osteoporosis and other bone problems later in life.
Osteoporosis is a condition in which bones are fragile, making them fracture or
break much easier. Taking care of your bones when you’re young will help prevent
problems in the future.
How do you build strong bon
How does calcium help build healthy bones
You can build strong bones by getting enough calcium and weight-bearing physical
activity during the tween and teen years, when bones are growing their fastest.
Young people in this age group have calcium needs that they can’t make up for
later in life. In the years of peak skeletal growth, teenagers build more than
25 percent of adult bone. By the time teens finish their growth spurts around
age 17, 90 percent of their adult bone mass is established
Your body continually removes and replaces small amounts of calcium from your
bones. If your body removes more calcium than it replaces, your bones will
become weaker and have a greater chance of breaking. By getting lots of calcium
when you’re young, you can make sure your body doesn’t have to take too much
from your bones.
Bones have their own “calcium bank account,” so depositing as much calcium as
possible during your tween and teen years will help you reach your peak bone
mass. After age 18 the account closes – so you can’t add any more calcium to
your bones. You can only maintain what is already stored to help your bones stay
healthy
What are good sources of calcium
Calcium is found in a variety of foods. Low-fat and fat-free milk and other
dairy products are great sources of calcium because of they have so much of it.
Tweens and teens can get most of their daily calcium from 3 cups of low-fat or
fat-free milk, but they also need additional servings of calcium to get the
1,300 mg necessary for strong bones.
Other reasons low-fat and fat-free milk and dairy products are great sources of
calcium include
Low-fat and fat-free milk has lots of calcium with little or no fat.
The calcium in low-fat and fat-free milk and dairy products is easy for the body
to absorb and in a form that gives the body easy access to the calcium.
Low-fat and fat-free milk has added vitamin D, which is important for helping
your body better absorb calcium.
In addition to calcium, milk and dairy products provide other essential
nutrients that are important for optimal bone health and development
In addition to low-fat and fat-free milk and dairy products, there are other
good sources of calcium, including
Dark green, leafy vegetables, such as spinach, broccoli, and bok choy
Foods with calcium added, such as calcium-fortified tofu, orange juice, soy
beverages, and breakfast cereals or breads
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