Calcium and Milk | The Nutrition Source | Harvard School of
Public Health
Calcium and Milk | The Nutrition Source | Harvard School of Public Health
1. Look beyond the dairy aisle. Limit milk and dairy foods to no more than one to two servings per
day. More...
More
Calcium and Milk | The Nutrition Source | Harvard School of
Public Health
Calcium and Milk | The Nutrition Source | Harvard School of Public Health
1. Look beyond the dairy aisle. Limit milk and dairy foods to no more than one to two servings per
day. More won"t necessarily do your bones any good"and less is fine, as long as you get enough
calcium from other sources. Calcium-rich non-dairy foods include leafy green vegetables and
broccoli, both of which are also great sources of vitamin K, another key nutrient for bone health.
Beans and tofu can also supply calcium.
2. Get your vitamin D. Vitamin D plays a key role along with calcium in boosting bone health. Look
for a multivitamin that supplies 1,000 IU of vitamin D per day. If your multi only has 400 IU of
vitamin D, consider taking an extra supplement to get you up to 1,000 IU or 2,000 IU per day. Some
people may need 3,000 or 4,000 IU per day for adequate blood levels, particularly if they have
darker skin, spend winters in the nor
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