Calcium
About 99 percent of the body’s calcium levels are stored in the bone. But your bones aren’t the only part of your body that needs calcium — so do the muscles, heart, and blood. If calcium levels drop too low, the body pulls what it needs from the bones, weakening them and leaving you prone to a fracture.
Your calcium needs vary by age; adults ages 19 to 50 need 1,000 milligrams (mg) while women older than 50 and men over 70 need 1,200 mg.
- Milk and other dairy products
- Leafy green vegetables
- Broccoli
- Tofu
- Nuts and seeds
- Some plant-based milks (these can be fortified with calcium)
Vitamin D
Vitamin D is a fat-soluble vitamin that helps your body absorb calcium and supports healthy muscles, which may help prevent falls.
The amount of vitamin D you need each day depends on your age. Adults younger than 50 need 400–800 international units (IU); adults age 50 and older need 800–1,000 IUs. Your body produces vitamin D naturally when the sunlight hits your skin; then, it’s stored in fat.
Many people don’t get enough D, though. Some may spend too little time outdoors, for example, while some simply produce less vitamin D than others. (It also becomes harder to produce vitamin D with age.)
- Salmon
- Sardines
- Egg yolks
- Cod liver oil
- Swordfish
- Liver
- Some milks and orange juice that are fortified with vitamin D
Your provider may want to check your vitamin D levels, to make sure you are getting adequate amounts. If not, you may want to take a supplement.
Other Nutrients
Besides calcium and vitamin D, your body needs other critical nutrients, says Rachel Fishman Oiknine, MD, a board-certified endocrinologist affiliated with MDVIP in St. Louis. These include:
- Protein Protein-rich foods include meat, poultry, fish, and shellfish; dairy products; beans and lentils; nuts and seeds; firm tofu and tempeh.
- Vitamin K Dark leafy greens are rich in vitamin K (and as a bonus, also high in calcium).
- Magnesium Foods rich in magnesium include spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens, prunes, and raisins.
- Phosphorus Phosphorus is found in animal-based protein, nuts, beans, whole grains, and dairy products.
- Vitamin C Vitamin C is found in a wide range of fruits and vegetables, including berries, cantaloupe, tomatoes, peppers, potatoes, broccoli, spinach, and citrus fruits.
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