Calcium
Calcium Rich, Bone Saving Foods
It's crucial that our diets include enough calcium, which is vital for protecting bones against the ravages of osteoporosis. To ward off this disease, the National Osteoporosis Foundation recommends 1,000 mg of calcium a day after the age of twenty-five, and 1,500 mg a day for post-menopausal women who aren't on hormone replacement therapy (HRT offers some protection against osteoporosis). Along with plenty of calcium-rich foods, you need to make sure you're taking magnesium supplements and getting enough vitamin D, which are essential for vitamin absorption. (Good sources of vitamin D: shrimp, salmon, shark, swordfish, and other oily fish). | Good Calcium Sources |  |
(milligrams of calcium per serving) |
| Milk (1 cup) | |
300 |
| Calcium-fortified orange juice (1 cup) | |
300 |
| Tofu (firm, 1.5 oz) | |
300 |
| Nonfat yogurt (1/2 cup) | |
225 |
| Dried figs (5) | |
135 |
| Spinach (1/2 cup, cooked) | |
105 |
| Kale (1/2 cup, cooked) | |
89 |
| Baked beans (1/2 cup, cooked) | |
80 |
| Orange | |
54 |
| Broccoli (1/2 cup, cooked) | |
49 |
More bone saving foods in Ageless Beauty
