Your body needs calcium to keep your bones dense and strong. Low bone density can cause your bones to become brittle and fragile. These weak bones can break more easily, even without an obvious injury.
Vitamin D helps your body absorb calcium. Eat foods that provide the right amounts of calcium, vitamin D, and protein. This kind of diet will give your body the building blocks it needs to make and maintain strong bones.
In addition to getting enough calcium and vitamin D, you can reduce your risk of developing osteoporosis by exercising regularly and avoiding smoking and excessive alcohol use.
Test Your Bone-Health Diet Knowledge
What does your body need to build strong bones?
How much calcium should adults under age 50 have each day?
Dairy products are the best source of calcium.
If you have lactose intolerance, you can't get enough calcium.
Dairy products are the only foods that are rich in calcium.
Which vegetable is not a good source of calcium?
Which fish is a good source of calcium?
You should cook vegetables thoroughly to make calcium easy to absorb.
Which snack is high in calcium?
It is difficult to get enough vitamin D from food sources alone.
If you eat very few or no dairy products, you can find calcium in other foods. It is often added to orange juice, soy milk, tofu, ready-to-eat cereals, and breads. Check the labels on these foods for added calcium.
Check the labels
Food labels give you information about the calories, number of servings, and nutrient content of packaged foods. Reading the labels can help you mak...
US Preventive Services Task Force; Grossman DC, Curry SJ, Owens DK, et al. Vitamin D, calcium, or combined supplementation for the primary prevention of fractures in community-dwelling adults: US Preventive Services Task Force recommendation statement. JAMA. 2018;319(15):1592-1599. PMID: 29677309 pubmed.ncbi.nlm.nih.gov/29677309/.
Diane M. Horowitz, MD, Rheumatology and Internal Medicine, Northwell Health, Great Neck, NY. Review provided by VeriMed Healthcare Network. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.