Milk
is full of calcium (the foundation
of healthy bones) and vitamin D (helps the body absorb calcium). On its own, vitamin D helps build and repair bones and
keeps muscles strong, which reduces the risk of falls.
Aim for 1,200 mg of calcium a day—about four glasses of nonfat milk or three cups of nonfat yogurt—and 1,000 IU of vitamin D, according to the National Osteoporosis Foundation (NOF). If you don't do dairy, drink calcium- and vitamin D-fortified orange juice, or non-dairy fortified milks like soy, almond or coconut milks and consider taking supplements.
Aim for 1,200 mg of calcium a day—about four glasses of nonfat milk or three cups of nonfat yogurt—and 1,000 IU of vitamin D, according to the National Osteoporosis Foundation (NOF). If you don't do dairy, drink calcium- and vitamin D-fortified orange juice, or non-dairy fortified milks like soy, almond or coconut milks and consider taking supplements.