Calcium: Why You Need It

Calcium makes your bones hard and dense. If your calcium levels are too low, your body takes it

from your bones. Too much loss may lead to osteoporosis

Calcium: How to Get It

Starting around age 50, you need about 1,200 milligrams of calcium a day to stop bone loss. But you

should get even more, 1,300 milligrams daily, between ages 9 to 18 to stock up for adulthood. Good

food sources include:

• 1 cup plain low-fat yogurt (300 milligrams)

• 1/2 cup firm tofu with calcium (200 milligrams)

• 1 cup baked beans (140 milligrams)

• 3 ounces canned salmon with edible bones (180 milligrams)

1. 2. Vitamin D: Why You Need It

Without vitamin D, you can’t absorb the calcium from foods. That forces your body to raid your

skeleton for the nutrient.

Vitamin D: How to Get It

Your skin makes vitamin D from sunlight. Just a few minutes of sun each day should do it. The

second way is from foods. Good sources include:

• Fatty fish like salmon, tuna, or mackerel

• Fortified milk from cows, almonds, soy, and oats

• Eggs

• Fortified cereal

Sadia Salman is a certified nutritionist from Tufts University, USA and the CEO of Diet by Design. She has over 7 years of experience in treating patients with various health issues through food both in Pakistan and in Canada. Most of her work is on managing diseases like hypertension, cholesterol, diabetes etc through weight management. She believes in building a healthy community by educating the masses in any capacity that she can. Her health blogs are a part of her awareness campaign.

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