Up to what age is it necessary to drink milk to strengthen the bones?

Dairy products such as milk, yogurt and cheeses are necessary for our body because of its high nutritional value and high calcium content. It is known that calcium is necessary for proper bone formation and development. Despite the fact that after a certain age the bones have reached their maximum growth, calcium is still essential for its correct development and solidity. The needs of calcium and vitamin D, basic for the correct mineralization of the bones, are:

Needs of calcium and vitamin D (Food and Nutrition. U.S. Institute of Medicine. Canada 30 November 2010) – recommended amount of ingestion per day:

Adults 51-70 years

  • Men: 1,000 mg/day (1 plain yogurt, 1 cup of cereals and 2 tablespoons of grated Parmesan cheese) and 600 units of vitamin D (300 g of chickpeas, 150 g of sardines in olive oil and 75 g of white bread ; the latter contains powdered milk and, therefore, a high calcium content).
  • Women: 1,200 mg/day (1 cup of skim milk, 1 natural yogurt, 1 cup of cereals and 2 tablespoons of grated Parmesan cheese) and 600 units of vitamin D (300 g of chickpeas, 150 g of sardines in olive oil and 75 g of white bread of mold).
  • Postmenopausal women> 50 years: 1,000-1,200 mg/day (1 cup of skim milk, 1 natural yogurt and 1 cup of cereals).
  • Adults> 70 years: 1,200 mg/day (1 cup of skim milk, 1 plain yogurt, 1 cup of cereals and 2 tablespoons of grated Parmesan cheese) and 800 units of vitamin D (100 g of roasted or cooked salmon, 50 g of sardines drained and 100 g of cooked mackerel).

In fact, it is recommended to drink milk or dairy products throughout life. Three dairy products a day almost ensure the recommended daily dose of calcium. (For lactose intolerant, there are dairy products without lactose or soy milk).

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