- 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
Vitamin D
- Vitamin D is known as the sunshine vitamin as the body can make it from the action of the sun’s rays on our skin through the months of April and September – however, it is important that we include some vitamin D in our diet.
- Vitamin D is found naturally in oily fish, liver, and fish liver oils, but more and more child-friendly products are fortified with vitamin D, like Petits Filous, milk and some cereals. Sunlight is an excellent source of vitamin D.
Vitamin D is important for all age groups.
Infants (0-12 months)
Adequate vitamin D intake in the first 12 months of life is vital for the healthy development of bones. The Food Safety Authority of Ireland (FSAI), recommend that all infants (0-12months) in Ireland should be supplemented with (5µg) of vitamin D daily.
Children and adolescence
Adequate vitamin D and calcium intake during childhood and adolescence is crucial, as this is when the foundations of the skeleton are laid down, which can help to reduce the risk of fractures in later life. The RDA range for vitamin D broadens from 0-10 µg in children to 0-15 µg during adolescence as the growth spurt places higher demands on the skeleton.
Adults
One of the key ways to achieve better bone health throughout life is to attain the highest possible peak bone mass which is normally achieved around 30 years of age. Even though our genes play a big part in peak bone mass, adequate vitamin D and calcium intake along with weight bearing activities can make an important contribution.
Elderly
Low vitamin D intake is common in the elderly, particularly those who are housebound or institutionalised. The RDA for vitamin D is 10µg as the ability to produce vitamin D on the skin decreases with age.
Pregnancy
The RDA for vitamin D during pregnancy and lactation is 10 µg per day to meet the demands of the growing infant. As low levels of vitamin D during pregnancy are associated with poor vitamin D levels in the infant it is important for pregnant women to ensure adequate vitamin D intakes during pregnancy.
Table illustrating the Recommended Dietary Allowances for Vitamin D (µg)
(Food Standards Authority: Recommended Dietary Allowances for Ireland 1999 )