Adult/Senior - Best Foods For Healthy Bones - Physical

2 Critical Nutrients for Bones: Calcium and Vitamin D

Calcium is a crucial building block of bone tissue.  Vitamin D helps the body absorb and process  calcium. Together, these two  nutrients are the cornerstone of healthy bones.

1,000 mg of  calcium a day for most adults and 1,200 mg/day for women after menopause and men after 70 is recommended. Milk and other dairy products are excellent natural sources of calcium. Other good food sources of calcium include calcium-fortified orange juice, leafy green vegetables, and broccoli. If you don't eat those foods regularly, talk to your doctor about calcium supplements.

Researchers believe that most Americans fall short on  vitamin D, a critical nutrient. Your body makes it naturally when your  skin is exposed to sun. Older people especially are at high risk of vitamin deficiency. The reason: the body becomes less efficient at producing vitamin D as we age. 

Vitamin D deficiency is common in all ages and few foods contain vitamin D. Milk and some brands of yogurt are fortified with D.   Adults 70 years and older need 800 IU of vitamin D a day to prevent fractures.