What is one effective way to keep bones strong?
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Which of the following is not a type of muscle A. Skeletal B. Long C. Smooth D. Cardiac
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One effective way to keep bones strong is to ensure an adequate intake of calcium and vitamin D.
To determine the specific dietary recommendations for calcium and vitamin D, you can consult trusted sources such as the National Institutes of Health (NIH), the World Health Organization (WHO), or registered dietitians. However, here is a general guideline for adults:
1. Calcium: Aim for a daily intake of about 1,000-1,200 milligrams (mg) of calcium. Good food sources of calcium include dairy products like milk, cheese, and yogurt, as well as leafy greens such as kale and spinach, fortified plant-based milk alternatives, and calcium-fortified foods.
2. Vitamin D: Aim for a daily intake of 600-800 international units (IU) of vitamin D. The most natural way to get vitamin D is through exposure to sunlight, as our bodies can produce it when our skin is exposed to the sun's ultraviolet B (UVB) rays. Additionally, you can find vitamin D in fatty fish (like salmon and sardines), egg yolks, fortified dairy products, and supplements.
It's important to note that individual requirements may vary, and certain populations may require higher intakes of calcium and vitamin D. For example, women over 50 and men over 70 should aim for higher calcium intakes (1,200-1,300 mg per day), and individuals with limited sun exposure or specific medical conditions may require higher vitamin D intakes.
If you have specific concerns about bone health, it is always recommended to consult with a healthcare professional who can provide personalized advice based on your individual circumstances.