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The Grain That Builds Bone
Brown rice contains one of the best kept secrets of bone health: magnesium.
Yes, calcium is still key when it comes to keeping bones strong. But magnesium -- something lots of older adults don't get enough of -- is another bone builder your body needs. And brown rice is a great source.
3 Bone Builders
For optimal bone health, RealAge experts recommend the following daily amounts for healthy people:- Calcium: 1,200 milligrams (mg) of calcium per day (broken up into three doses a day)
- Vitamin D: 400 international units (IU) per day (as a supplement) if you're under age 70 or 600 IU per day if you're over age 70
- Magnesium: 400 mg per day for women and 333 mg per day for men
Check your intake with this diet questionnaire.
More Foods for Your Frame
Soy lovers also get a good amount of magnesium, but if tofu isn't your thing, opt not only for brown rice but also for spinach and other green leafy vegetables; salmon; fortified cereals; whole-wheat pasta; oatmeal; and cashews. (Use this online tool to size up the magnesium content in your favorite foods.)
Many people don't know they are at risk for osteoporosis until a bone breaks. Check your osteoporosis risk.
RealAge Benefit:
Adequate magnesium intake -- 400 mg per day for women, 333 mg per day for men -- can make your RealAge as much as 0.9 years younger.
