Bones that keep our bodies together are comprised of collagen (KOL-uh-juun), a protein, and calcium (KAL-see-uhm). Eating healthful food choices and engaging in physical activities may help prevent porous, breakable bones.

Calcium can be found in dairy products, dark-green leafy vegetables, canned salmon or sardines with bones, fortified foods like orange juice and vitamin D supplements. Vitamin D also improves bone health.

How Much Calcium Do I Need?

Calcium can be found in many food sources and is essential for building and maintaining strong bones. When calcium intake falls short of this requirement, osteoporosis – a disease in which bones weaken over time leading to fractured hips, wrists and spines – becomes a real danger.

To prevent osteoporosis, most adults must consume more calcium than they lose through bone breakdown. An ideal goal would be consuming approximately 1,000 milligrams daily through balanced eating patterns.

Milk is the ideal source of calcium in our diets, but other sources exist as well. One cup of plain low-fat or nonfat milk typically provides about 300 to 400 milligrams. Plant milks such as almond, rice and soy varieties may be fortified with additional calcium content to match that found in cow’s milk; additionally fortified cereal often provides significant amounts of this nutrient and vegetables such as kale and broccoli are rich sources.

Other foods high in calcium include canned salmon and sardines (the soft bones contain around 200 mg). Furthermore, many breads, pasta, fruits, and vegetables may also be fortified with additional calcium content; check product labels to confirm this information. To maximize absorption from food sources of calcium intake it’s recommended that calcium be spread throughout your day’s meals.

What Foods Are Good Sources of Calcium?

Calcium is essential to healthy bones and other body functions. A small pool of ionized calcium in blood and extracellular fluid can aid muscle function, blood clotting, nerve transmission and hormone secretion ().

Calcium is stored primarily in our bones and teeth, while diet can also provide us with ample amounts through foods like dairy products, green leafy vegetables and seeds. Fortified foods and supplements (see our fact sheet on calcium for more info).

Milk is an abundant source of calcium for most people; one cup of nonfat or low-fat milk provides 276-352 mg – about 42% of our daily needs!

Cheese can also provide an excellent source of calcium; one serving of Parmesan contains 7 percent of our recommended Daily Value of calcium in one 1.4-ounce (40-gram). But keep in mind that certain varieties may be high in saturated fat and sodium content.

Yogurt is an excellent source of calcium – particularly low-fat yogurt. Plus, probiotics present can boost immunity while improving digestive health.

Bok choy, which boasts more calcium per serving than milk, and can easily be absorbed by our bodies is another good dairy-free source of calcium. Kale belongs to the brassica family and provides another plant source of this vital mineral; one cup of raw kale provides 74 mg and one cooked cup provides 158 mg. Seeds such as poppy and chia seeds pack in even more calcium than food sources; just one tablespoon (9 grams) of chia seeds is equivalent to our Daily Value for calcium!

How Much Vitamin D Do I Need?

Vitamin D and calcium should be provided through their diet to support bone health in healthy individuals. The Food and Nutrition Board has issued Recommended Dietary Intakes (RDAs), expressed as micrograms per day or International Units (IU). Vitamin D supplements are widely available while it’s also found naturally in food sources such as fruits and vegetables.

Long-term deficiencies of calcium and vitamin D can cause bones to become fragile and break easily – a condition known as osteoporosis. Vitamin D deficiency also results in weak, painful muscles; to avoid osteoporosis it’s essential that adequate amounts are obtained through food sources as well as supplements, which will provide adequate amounts.

Sunlight is an excellent source of vitamin D. Your body absorbs it through skin absorption and converts it to 25(OH)D for blood use, increasing with more sun exposure. Serum concentrations of 25(OH)D also tend to rise with increasing sunlight exposure; however, certain factors such as age, skin color, race or medications like steroids (Xenical or Alli), Thiazide diuretics such as Lozol or Microzide or antibiotics could limit how much vitamin D your body produces and absorbs.

Clinical studies have demonstrated that supplementation of both vitamin D and calcium increases bone density among postmenopausal women and decreases fracture rates among institutionalized older adults. A meta-analysis of 11 randomized controlled trials that involved 49,282 people revealed that daily supplementation with 10-20 micrograms [400-800 International Units (IUs)/day calcium plus vitamin D did not significantly reduce fracture risk – possibly because many of the studies did not follow people for extended periods, or as it is unclear what level of serum 25(OH)D best provides optimal benefits.

How Much Exercise Do I Need?

Cracked and fragile bones are often seen as signs of age, but this doesn’t have to be the case. A diet rich in calcium and vitamin D as well as regular bone density scans and exercise habits that promote bone health can all help protect against osteoporosis and help keep bones strong for years to come.

Although our bone mass may be affected by factors like our age, genetics and sexuality to some degree, you can still maximize bone formation and minimize loss from osteoporosis by eating a well-rounded nutritious diet with lots of vegetables and protein; getting adequate calcium and vitamin D from sources like dairy products, fish or fortified cereals; as well as being physically active. To do so successfully is possible through proper diet choices which provide ample vitamin D (dairy products contain it); plus staying physically active through physical activities like swimming.

Weight-bearing exercises such as walking, jogging and tennis can be highly beneficial to bone health due to placing pressure on them. “These types of activities stimulate bone regeneration,” according to Kohrt. While non-weight bearing activities such as swimming or yoga may also provide health benefits for bones, their effects will not increase strength as effectively.

Apart from eating calcium-rich foods and getting adequate vitamin D, other steps you can take to support bone health include limiting secondhand smoke exposure and alcohol consumption. If you suffer from any musculoskeletal conditions or health concerns, always check with a medical provider prior to beginning any physical fitness regimes.

How Much Water Do I Need?

Bone is a living and growing tissue composed mostly of collagen (pronounced KOL-uh-juhn), a protein which provides its soft framework, and calcium (KAL-see-uhm), a mineral which adds strength and hardness. Your body constantly deposits and withdraws calcium from your bones; the amount deposited and withheld determines bone density. To help ensure healthy bones you should receive sufficient amounts of calcium, vitamin D and exercise.

Diet is the best way to obtain calcium. Eating calcium-fortified breakfast cereal along with one cup of low-fat milk provides over 1,000 milligrams. Other sources of calcium include low-fat dairy products, fish, green vegetables, beans, nuts and seeds as well as whole grains.

Calcium must be consumed regularly to promote bone health, with an optimal amount ingested throughout the day for maximum absorption. Protein also plays a key role in building and repairing bones; sources include lean meats and poultry, eggs, milk and tofu as well as plant-based foods like tofu.

Other nutrients that promote bone health are potassium, vitamin K and magnesium. Potassium can reduce calcium loss from bones while increasing bone formation; it’s found in leafy green vegetables, bananas, oranges and potatoes. Magnesium helps enhance calcium absorption; you’ll find it in nuts, seeds, whole grains and legumes.

Both men and women can develop osteoporosis, though women are more prone due to changes during adolescence and menopause (MEN-uh-pohs). To protect yourself against osteoporosis and strengthen your bones for life, early nutrition and exercise should help contribute to building up your bone “bank account.” A diet high in calcium, vitamin D and protein is one way to do just that!