Include adequate amounts of calcium and vitamin D in your diet. During the growing years, your body needs calcium to build strong bones and to create a supply of calcium reserves. Building bone mass when you are young is a good investment for your future. Inadequate calcium during growth can contribute to the development of osteoporosis later in life. Whatever your age or health status, you need calcium to keep your bones healthy.
Calcium continues to be an essential nutrient after growth because the body loses calcium every day.
Although calcium can't prevent gradual bone loss after menopause, it continues to play an essential role in maintaining bone quality. Even if you've gone through menopause or already have osteoporosis, increasing your intake of calcium and vitamin D can decrease your risk of fracture. How much calcium you need will vary depending on your age and other factors. Dairy products, including yogurt and cheese, are excellent sources of calcium. An eight-ounce glass of milk contains about 300 mg of calcium.