It is estimated that more than 80 percent of young women and teenage girls are not consuming enough calcium. And the time for greatest bone growth, which requires lots of calcium, begins in the teen years and extends to age 35. Most adults need 1,000 mg. However, after age 50, adults should increase their calcium intake to 1,200 mg. Make it a habit to include 2 to 3 servings or more from the milk, yogurt, and cheese group each day.
Cheese is an even more concentrated source.
Just cup of shredded or 1 ounce of most hard cheeses adds 200 mg of calcium to meals and snacks. Some other foods, such as beans, broccoli, and some leafy greens like kale and bok choy, also supply calcium. A number of food products, such as orange juice and breakfast cereal, are fortified with calcium. To strengthen all your bones, participate in a variety of physical activities. Walking, running, and in-line skating are beneficial activities, as are aerobics and weight lifting.