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Eat This: Make Calcium a Must
Bone mass can increase until around age 30, which means you still have time to lower your risk for osteoporosis later in life. Boost your calcium intake through diet rather than supplements. (Real foods provide fiber and additional nutrients.) Dairy is a great source, but other food groups also offer options for meeting the recommended daily allowance of 1,000 milligrams. Keep in mind, vitamin D is essential for calcium absorption, so head outdoors without sunscreen for ten to 15 minutes three times a week to get a dose of D from the sun.
To reach your RDA, consider:
6 ounces calcium-fortified orange juice = 338 milligrams
1 whole wheat English muffin = 175 milligrams
22 dry-roasted almonds = 75 milligrams
3 ounces canned pink salmon = 233 milligrams
1/2 cup black-eyed peas = 106 milligrams
1 1/2 Tbsp. chia seeds = 96 milligrams
Total: 1,023 milligrams calcium
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