112. Adopt a Bone-Builder Diet
Many people assume their bones stop growing when they become adults. Not so. Bone tissue is continuously dissolving and re-forming. One way to maintain strong bones is to eat foods rich in calcium.
Calcium is the most abundant mineral in the body, but your body can’t manufacture it: You have to get all the calcium you need from food. Dairy products such as milk, yogurt, cheese, ice milk, and pudding made with milk are storehouses of calcium. (An 8-ounce serving of milk contains about 300 milligrams of calcium.) Milk and milk products also contain vitamin D and other components that help your body absorb calcium, so dietitians recommend two or more servings of dairy products a day.
Other sources of calcium include green leafy vegetables, cooked beans, grain products, canned sardines, and salmon with bones. Some foods are fortified with calcium. Examples are some orange and apple juices, ready-to-eat cereals, breads, and soy products with calcium.
Use the table, Food Sources of Calcium below, to plan a diet that meets your needs for calcium. You can determine how much calcium you need by consulting the table, A Guide to Calcium Needs is listed below. This table was established by the Food and Nutrition Board of the National Academy of Sciences.
