Osteoporosis is a condition that affects the bones in the body, making them brittle. Brittle bones can break easily, making even the most routine physical activity dangerous. Osteoporosis is the result of calcium and other mineral deficiencies, and getting enough calcium in the diet, along with exercise and vitamin D, is the best way to prevent osteoporosis, states the Mayo Clinic. Ensure your entire family builds healthy bones by providing calcium-rich foods and supplements at home.
Step 1
Know how much calcium you need. According to the recommended daily allowance, children between 1 and 3 years old need 500 mg per day of calcium. Children between 4 and 8 years old need 800 mg of calcium per day. Children between 9 and 18 need 1300 mg per day. Adults 19 to 50 need 1000 mg per day, and adults 51 and older need 1200 mg per day.
Step 2
Eat dairy products. Dairy products, like yogurt, milk and cheese, are high in calcium. The National Institute of Child Health and Human Development recommends consuming low-fat or fat-free dairy options, because they provide the same amount of calcium without the added fat of full-fat dairy products.
Step 3
Eat non-dairy foods that contain calcium. Nutritious, high-calcium foods include spinach, kale, salmon and enriched grain products. Individuals that cannot drink milk due to allergies or intolerance can still get calcium through these non-dairy foods.
Step 4
Take calcium supplements. Calcium supplements are sold at vitamin stores and health food stores, and can help provide adequate calcium every day, regardless of diet. Take the daily recommended dosage on the label's instructions, according to your age.
Step 5
Take vitamin D supplements to help the body absorb calcium. According to the Mayo Clinic, taking vitamin D aids in calcium absorption, especially when taking calcium supplements, which are otherwise more difficult for the body to digest.
Things You'll Need
- Spinach
- Kale
- Salmon
- Enriched grain products
