With the skeletons coming out in full force this month, have you given much thought to your bones?
After all, your skeleton does so much. It provides structural support, allows us to move, protects vital organs, makes red and white blood cells and more.
We’ve all heard of calcium and Vitamin D for bone health, but phosphorus is a big one, too.
Phosphorus and calcium make up the structure of our bones, where they are stored.
The two have an inverse relationship: when one rises, the other drops.
The concentration of calcium and phosphorus in the blood is tightly regulated through hormones as our bodies strive to stay in homeostasis.
Many processed foods have phosphorus additives.
You might see them on the ingredients list as phosphoric acid, sodium phosphate and polyphosphates.
You’ll find these additives in sodas, baked goods, crackers, pizza, cured meats, candy and other food sources.
Meanwhile, you can get phosphorus naturally in dairy food, salmon, beef, poultry, pork, legumes, nuts, seeds, whole wheat products and certain vegetables, according to the Harvard School of Public Health.
The Recommended Dietary Allowance for phosphorus is 700 mg/day.
When consumed from natural food such as milk, only 60% of it gets absorbed.
But when consumed from processed food, 100% of it gets absorbed.
Too much phosphorus, namely from processed food, causes the calcium in the blood to drop, and so your body pulls it from the bones to try to maintain the balance.
Over time, this can lead to brittle and weak bones.
The calcium to phosphorus ratio is crucial to bone health, and what we eat makes all the difference.
If you’re already eating a healthy eating pattern, then you are probably getting enough of this mineral.
Check the food label too to see if you’re getting enough calcium or Vitamin D (don’t forget the sun can help with Vitamin D levels too).
Daily calcium requirements vary by age and gender:
- 9 to 18 years old: 1,300 mg
- 19 to 50 years old: 1,000 mg
- Men 51 to 70 years old: 1,000 mg
- Women 51 to 70 years old: 1,200 mg
- All adults 71+: 1,200 mg
Dairy has high calcium levels that are well absorbed by the body, but there are other food sources that have calcium too, whether naturally or fortified.
For example, look for grains fortified with calcium, such as cereals and bread.
Among vegetables, dark leafy greens such as collards, kale and bok choy are good sources of calcium.
While spinach does have calcium, it also has oxalates, which inhibit calcium absorption.
And if you’re a fan of orange juice, make sure it’s fortified with calcium and vitamin D.
Kumquats, oranges and dried figs also have some levels of calcium.
Within protein, fortified tofu and certain beans and seafood have calcium.
As for Vitamin D, intake varies a bit by age:
- 1-70 years: 15 micrograms per day
- Over 70: 20 micrograms per day
You’ll find Vitamin D fortified in many foods and beverages, including milk, yogurt, cheese, cereal and orange juice.
Naturally, you’ll find it in fatty fish and egg yolks.
Other habits matter too, like staying active with weight-bearing exercises such as walking and resistance training, and avoiding alcohol and tobacco.
So as you hang up the skeletons in your yard, don’t forget about your own skeleton.
Shari Bresin is the Family & Consumer Science Agent for the University of Florida/Institute of Food and Agricultural Sciences Cooperative Extension Pasco County, An Equal Opportunity Institution.
