How to Eat Your Vitamins: Calcium

It's possible to get your daily quota from your plate instead of the drugstore shelf. Here, the nutrients you need every day and how to get them from your diet

What It Does for You

It is essential for bone health and plays an important role in preventing osteoporosis.

How Much You Need Daily

Up to age 50, women should get at least 1,000 milligrams daily; those over 50 should get at least 1,200. The body can't absorb more than 500 milligrams of calcium at a time, so small doses are best.

Best Food Sources

Dairy products are the most calcium-dense foods, but smaller amounts can be found in legumes and dark green, leafy vegetables.

How to Eat Enough of It

An eight-ounce glass of skim milk, one cup of yogurt, one cup of cooked spinach, and one fig will get you to your calcium goal. If you don't eat dairy, look for calcium-fortified soy milk or orange juice.