Or try veggies like broccoli, kale, and Chinese cabbage

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Vitamin D and calcium can be your best friends if you want to Canada Goose online keep your bones healthy. cheap canada goose uk Get the right amount and you’ll be less likely to break one or get a bone weakening disease called osteoporosis.

canada goose outlet online To figure out how much vitamin D is right for you, you need to get familiar with something called an “international unit,” or IU for short. Canada Goose Online That’s how vitamin D is measured. canada goose outlet online

The Institute of Medicine, a nonprofit organization that gives expert advice on health, recommends that adults age 19 to 70 get 600 IU a day. If you’re older than 70, you need 800 IU a day.

goose outlet canada For calcium, the amount you need depends buy canada goose jacket cheap on your age and sex. goose outlet canada

canada goose outlet in usa All adults 19 50: 1,000 milligrams canada goose outlet in usa

Adult Canada Goose sale men 51 70: 1,000 milligrams

Adult women 51 canada goose coats on sale 70: 1,200 milligrams

All adults 71 and older: 1,200 milligramsPregnant teens: 1,300 milligrams

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canada goose outlet sale You can load up on calcium from a lot of different kinds of food. For example, add some dairy to your diet, such as milk, cheese, and yogurt. Or try veggies like broccoli, kale, and Chinese cabbage. canada goose outlet sale

canada goose outlet black friday Some foods, like orange juice or buy canada goose jacket cereal, are “calcium fortified,” which means the nutrient is added in by the manufacturer before you buy it. canada goose outlet black friday

Want a simple plan to get the recommended 1,000 milligrams a day? You can do it if you eat canada goose clearance a packet of fortified oatmeal, a cup of fortified orange juice, a cup of yogurt, and half a cup of cooked spinach.

You have a lot of food choices to get the vitamin D you need. Try things like:

Salmon, tuna, sardines, canada goose mackerel, and shrimp

Egg canadian goose jacket yolks

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Food with added vitamin D, such as milk and some cereals, yogurts, and orange juice

It’s not hard to reach your daily goal. You can get more than a day’s recommended amount if you eat just one small can of pink canada goose factory sale salmon.

canada goose outlet canada Another source of the nutrient is the sun. Your body makes it from sunlight. But you need to wear sunscreen to protect Canada Goose Coats On Sale your skin, and that blocks your body from making vitamin D. Also, it can Canada Goose Outlet be hard to make enough from the winter sun, depending on where you live. canada goose outlet canada

canada goose outlet uk sale If you’re not getting all the vitamin D and calcium you need from food, talk with your doctor about taking a multivitamin or supplements, says JoAnn Manson, MD, DrPH, a professor of medicine at Harvard Medical School. canada goose outlet uk sale

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canada goose factory outlet Getting more than you need uk canada goose isn’t always better, Manson says. It’s possible to get too much of the nutrients, usually when you overdo supplements. You can’t get too much vitamin D from sunshine, and it’s not likely you’d get too cheap Canada Goose much from food. canada goose factory outlet

official canada goose outlet Too much calcium from supplements can lead to kidney canada goose uk shop stones. And you may be more likely to have a heart attack and other heart problems, though that’s not certain. official canada goose outlet

canada goose outlet jackets If you get too much vitamin D, it can upset your stomach, make you constipated, and lead to weakness canada goose outlet jackets.

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