Did you know that more than half of women 50+ have osteopenia (1)? Osteopenia is characterized by a reduction of bone mass as bone breakdown exceeds bone building and is the precursor for osteoporosis. Ensuring adequate intake of Calcium is important to support bone health. And while Calcium’s most famous role is bone health, it’s also important for muscle contraction, nerve conduction and vascular health (2).
The dietary intake requirements for Calcium are 1,200 mg for women over 50 and 1,000 mg for those under 50 (2). To help our clients meet their Calcium requirements, this month’s recipe pack contains 21 recipes each with more than 300mg of Calcium. Check out the recipe for Blueberry & Dark Chocolate Overnight oats, a great pre-workout option or the Tofu & Black Bean Tacos for a tasty lunch or dinner option.
However, consuming enough Calcium isn’t enough as it needs supported by adequate intakes of Vitamin D which helps the body absorb Calcium (2). Be sure to check your Vitamin D status with your physician or reach out to us to learn more about testing with DEXAFit and InsideTracker (Nutrify discount available).
Nutrify can help you with meal planning to meet your nutritional needs. A 3-day sample meal plan is included in our nutrition coaching packages or you can select a meal plan only option for 3 days or 7 days with supporting recipes. And as a Nutrify client you have access to monthly recipe packs like this one to help you refresh your meal plans with new recipe ideas. Schedule a complimentary introduction call to learn more.
References
(1) Johns Hopkins Arthritis Center. (2019). Osteoporosis information. https://www.hopkinsarthritis.org/arthritis-info/osteoporosis-info
(2) Office of Dietary Supplements. (n.d.). Office of Dietary Supplements – Calcium. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
