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Posted by Kierstead on January 12th, 2021

For many Americans, getting the recommended daily amount of nutrients can be tough-- particularly when it comes to dietary fiber and calcium.

The National Academy of Sciences and the National Osteoporosis Structure report that adult males and females require a daily calcium intake of 1,000 milligrams to 1,200 milligrams a day, the equivalent of four 8-ounce glasses of milk, to ensure excellent bone health.

Nevertheless, according to the National Institutes of Health, a large percentage of Americans fail to fulfill the advised standards for optimal calcium intake-- putting them at increased danger for osteoporosis, a considerable health threat for both females and guys and the significant underlying reason for bone fractures in postmenopausal women and the senior.

Americans also face a troubling nationwide "fiber deficit." According to Columbia University, typical intake of fiber averages 10 grams to 15 grams daily-- less than half the suggested allowance. Leading health experts and members of the National Fiber Council, whose Web site is www.national fibercouncil.org, motivate Americans to take in a minimum of 32 grams of dietary fiber each day.

Fiber keeps the digestion system running smoothly and may help prevent lots of illness. In reality, "soluble" fiber https://healtheri.com has actually been shown to lower the danger of coronary heart problem by lowering cholesterol and some research indicates fiber may assist avoid Type 2 diabetes and hypertension.

Here are some ideas from Pat Baird, member of the National Fiber Council and registered dietitian, on adding fiber and calcium to the diet plan:

* Start off the day by combining fiber and calcium-rich foods, such as a bowl of whole-grain cereal with milk, yogurt sprayed with fresh berries or calcium-fortified orange juice.

* Choose healthful snacks such as string, nuts, air-popped popcorn or home cheese

* Calcium can be found in foods such as broccoli, dry roasted almonds and dried figs-- all of which also are sources of dietary fiber.

* Supplements, such as Metamucil Capsules Plus Calcium, which supplies 3 grams of psyllium fiber and 300 milligrams of essential calcium per serving, are a practical option for those unable to fulfill their everyday calcium and fiber requirements through food and beverage intake alone.