Many nutrients work in concert to provide the framework for healthy bones. Calcium lies at the forefront, but vitamin D, magnesium, vitamin K and regular exercise also are important.
Aim for a good calcium source in each meal and snack. Milk, cheese and yogurt are the richest natural sources of calcium. For instance, one 8-ounce glass of milk provides 300 milligrams of calcium, or about one-fourth to one-third of the recommended daily intake. Other non-dairy food sources include almonds, broccoli, kale, turnip greens, figs, tofu prepared with calcium and soybeans. Some foods are fortified with calcium, including certain juices, non-dairy beverages and cereals.

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