Bone Up on Your Calcium And Fiber Knowledge
Below is a MRR and PLR article in category Health Fitness -> subcategory Supplements.
Boost Your Calcium and Fiber Intake
Many Americans find it difficult to meet daily nutritional requirements, particularly when it comes to calcium and dietary fiber. Here's how to make it easier.
The Importance of Calcium
According to the National Academy of Sciences and the National Osteoporosis Foundation, adult men and women should consume 1,000 to 1,200 milligrams of calcium daily?"about the equivalent of four 8-ounce glasses of milk. This is crucial for maintaining strong bones.
Unfortunately, the National Institutes of Health highlights that a significant number of Americans fall short of these calcium guidelines, increasing the risk of osteoporosis. This condition is a major cause of bone fractures, especially in postmenopausal women and the elderly.
Tackling the Fiber Deficit
America is also facing a "fiber deficit." Columbia University reports that the average fiber intake is only 10 to 15 grams per day, which is less than half the recommended amount. Health experts suggest consuming at least 32 grams of dietary fiber daily.
Fiber aids digestion and may help prevent diseases. Specifically, "soluble" fiber can lower cholesterol, thereby reducing the risk of coronary heart disease. Some studies also suggest fiber may help in preventing Type 2 diabetes and high blood pressure.
Tips for Increasing Calcium and Fiber
Pat Baird, a registered dietitian and member of the National Fiber Council, offers the following suggestions:
- Breakfast Boost: Start your day with foods rich in fiber and calcium, such as whole-grain cereal with milk, yogurt topped with fresh berries, or calcium-fortified orange juice.
- Healthy Snacks: Opt for snacks like string cheese, nuts, air-popped popcorn, or cottage cheese.
- Nutritious Foods: Include broccoli, dry roasted almonds, and dried figs in your diet?"they provide both calcium and fiber.
- Consider Supplements: If meeting your daily calcium and fiber needs through food alone is difficult, supplements like Metamucil Capsules Plus Calcium can be helpful. They offer 3 grams of psyllium fiber and 300 milligrams of elemental calcium per serving.
By following these tips, you can improve your intake of these essential nutrients and support better overall health.
You can find the original non-AI version of this article here: Bone Up on Your Calcium And Fiber Knowledge.
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