- Your bones stop growing around the time you're 30
- The longest bone in your body is the thighbone
- Some bones join together as you grow
- One of your arm bones is called 'Humorous!'
- You have a bone that used to be a tail!
- Bones are hard outside but soft inside
- Your bones are alive and growing inside you
- Jumping is good for your bones
- Two bones in your feet carry most of your weight
- The smallest bone in your body is in your ear
- Your spine is made up of 33 bones
- Joints connect bones and absorb shocks
- There are 206 bones in your body
- There are 14 bones in your face
- There are 8 bones in each wrist
- Your bones consist of 50% water
- Bones are living tissue
- The smallest bone is in the ear
- The strongest bone is the jawbone
- Strong bones need calcium
- Strong bones need vitamin D
- Giraffes have the same no. of neck bones as us
Calcium
In adulthood, we naturally begin to lose more calcium from our bones than we can replace – and that means bones begin to lose strength. Therefore, the more calcium bone strength we can develop during childhood and adolescence the less likely it is that bones will become fragile and fracture in later life.
- Calcium and other minerals are essential for strong bones.
- Calcium is the most abundant mineral in the human body – and 99% of it is found in your bones!
- A baby has about 25g of calcium at birth, but a fully grown adult skeleton contains about 1200g. All of this extra calcium must come from the diet, so a good calcium intake is important during the growing years.
- Your body cannot make calcium – therefore, your skeleton relies on you eating enough calcium.
- Vitamin D is also fundamental for bone strength as it helps maximise absorption of calcium by the body – which increases bone strength.
We are all individuals and we require different amounts of calcium depending on our age and whether we are male or female. Calcium requirements vary greatly and the highest demand for calcium is during quick growth spurts in childhood and teenage years.
Calcium: Recommended Dietary Allowances for Ireland
- Infants (up to 12 months) 525mg
- Children (1-10 years) 800mg
- Adolescents (11-17 years) 1200mg
- Adults (18+ years) 800mg
- Pregnancy* 1200mg
- Lactation* 1200mg
(Food Standards Authority: Recommended Dietary Allowance for Ireland 1999)
*Second half of pregnancy
*First 6 months of lactation
What foods contain calcium?
According Irish food consumption surveys, dairy foods contribute almost half the calcium intake in the diet of Irish adults. The calcium in dairy products is ‘bioavailable’ – which means it is easily absorbed and used by the body. A really easy way to ensure calcium needs are being met, is by having 3 dairy portions every day e.g. glass of milk, matchbox size cheddar type cheese (even less for babies and young children) and a pot of yogurt or fromage frais.
Why is eating calcium so important for your child?
Calcium along with other minerals and as part of a healthy diet and lifestyle, is responsible for building strong bones and teeth. The strength of bones is built up during our early years and continues to strengthen up until the age of 30.
Approximately 90% of adult bones strength is set by around the the age of 18, therefore, eating enough calcium is fundamental during childhood and adolescence.
How much calcium is needed by the body?
We are all individuals and we require different amounts of calcium depending on our age and whether we are male or female. Calcium requirements vary greatly and the highest demand for calcium is during quick growth spurts in childhood and teenage years.
Why is Vitamin D so important / what does it do?
Everyone knows the importance of calcium for building strong bones, as part of a healthy balanced diet and lifestyle. However, Vitamin D is also crucial to help get the most out of the calcium we eat.
Vitamin D is crucial for helping the body maximise absorption of calcium from the foods we eat. The more calcium the body can absorb, the stronger the bones will become.
How much Vitamin D is needed by the body?
It is sometimes called the sunshine vitamin as it is made in our skin when we are outside in summer sunlight. In Ireland this only happens from April until September, as the sun’s rays are not strong enough in the winter months. Most of our vitamin D is made in our skin this way and very few foods contain vitamin D.
Why is Vitamin D so important / what does it do?
Everyone knows the importance of calcium for building strong bones, as part of a healthy balanced diet and lifestyle. However, Vitamin D is also crucial to help get the most out of the calcium we eat.
Vitamin D is crucial for helping the body maximise absorption of calcium from the foods we eat. The more calcium the body can absorb, the stronger the bones will become.