Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt.
Dairy calcium is good for bones and may also help you lose weight.
Your body needs calcium to build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly.
Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes and high blood pressure.
Your body doesn’t produce calcium, so you have to rely on your diet to get the calcium you need. Foods that are high in calcium include:
Your body needs vitamin D in order to absorb calcium. That means you won’t fully benefit from a calcium-rich diet if you’re low on vitamin D.
You can get vitamin D from certain foods, such as salmon, eggs yolks, and some mushrooms. Like calcium, some food products have vitamin D added to them. For example, milk often has added vitamin D.
Sunshine is your best source of vitamin D. Your skin naturally produces vitamin D when exposed to the sun. Those with darker skin don’t produce vitamin D as well, so supplements may be necessary to avoid deficiency.
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