Bone Up on Nutrition

Calcium-rich foods are key to maintaining bone strength. Women 50 and under should strive for 1,000 milligrams a day. After age 50, daily calcium requirements jump to 1,200 milligrams. Because most women don't get enough calcium through their diet, most doctors recommend calcium supplements to make up the difference. Some good sources of calcium are:

• 8 ounces low-fat yogurt: 415 mg calcium
• 1 1/2 ounces cheddar cheese: 306 mg calcium
• 8 ounces skim milk: 302 mg calcium
• 6 ounces calcium-fortified orange juice: 230 mg calcium
• 1 cup 1-percent cottage cheese: 138 mg calcium
• 1/2 cup cooked spinach: 120 mg calcium
• 1 cup kale: 94 mg calcium

Don't forget to include vitamin D in your diet, too. As important as calcium is, vitamin D helps your body absorb that calcium. Shoot for 400 to 800 international units (IU) daily. You can get vitamin D in:

• 3 1/2 ounces salmon: 360 IU vitamin D
• 3 1/2 ounces mackerel: 345 IU vitamin D
• 1 cup vitamin D-fortified milk: 98 IU vitamin D
• 1 cup vitamin D-fortified cereal: 40 IU vitamin D
• 1 whole egg: 20 IU vitamin D

You can also get vitamin D from supplements. Calcium and vitamin D can often be found in the same supplement.

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By Michael W. Smith, MD; Reviewed by Brunilda Nazario, MD