Getting enough Calcium and Vitamin D is essential to building strong, dense bones when you're young and to keeping them strong and healthy as you age. Calcium and vitamin D are the two most important nutrients for bone health. Each day, we lose calcium through our skin, nails, hair, sweat, urine and feces, but our bodies cannot produce new calcium, that’s why it’s important to try to get calcium from the food we eat. When we don’t get enough calcium for our body’s needs, it is taken from our bones. Vitamin D plays an important role in protecting your bones and your body requires it to absorb calcium. If you don't get enough vitamin D, you may lose bone, have lower bone density, and you're more likely to break bones as you age.
Recommended Daily Amounts of Calcium is 1000mg and Vitamin D is 600IU. The older you are and low estrogen levels due to missing menstrual periods or to menopause in women and low testosterone levels in men can cause osteoporosis.
Some Calcium rich foods: Cheese, Yogurt, Milk, Sardines, Dark leafy greens like spinach, kale, turnips, collard greens, fortified cereals and fortified Soymilk.