These nutrients are important early in life, but they may also help as you age. If you develop osteoporosis, a disease characterized by brittle and breaking bones, getting plenty of calcium and vitamin D may slow the disease and prevent fractures.
Adults up to age 50 should get 1,000 milligrams of calcium and 200 international units (IUs) of vitamin D a day. Adults over 50 should get 1,200 milligrams of calcium and 400 to 600 IU of vitamin D. Get these nutrients by trying these 11 foods for healthy bones.
YogurtMost people get their vitamin D through exposure to sunlight, but certain foods, like yogurt, are fortified with vitamin D.
One cup of yogurt can be a creamy way to get your daily calcium. Stonyfield Farms makes a fat-free plain yogurt that contains 30% of your calcium and 20% of your vitamin D for the day.
And though we love the protein-packed Greek yogurts, these varieties tend to contain less calcium and little, if any, vitamin D.
Can’t get three glasses a day? Try blending milk into a smoothie or sauce.
Most cheeses contain a small amount of vitamin D, but not enough to put a large dent in your daily needs.
Also, studies have shown that the ascorbic acid in OJ may help with calcium absorption, so you may be more likely to get the benefits of this fortified drink.