Calcium is a mineral our body uses to support and strengthen our bones and teeth. Our bodies can not make calcium so we have to get it from the foods we eat.

• Helps prevent osteoporosis
• Important for developing strong bones in children and teenagers

• Osteoporosis is a disease where our bones become weaker and can break more easily
• Mostly affects women after menopause
• Bones get weaker because more bone is being lost than formed
• Higher risk for bone fractures (or breaks)

• Bone loss occurs at a faster rate than bone growth when people get older
• The effects of this bone loss can be decreased if your bones are already in top shape
• Meeting your daily needs of calcium before you get older will make sure that your bones will be strong enough to resist osteoporosis

Vitamin D helps you to absorb the calcium in your foods. Calcium and vitamin D work together to keep your bones healthy.

• Vitamin D is found in milk, some cereals, egg yolks, saltwater fish, shellfish, and liver.
• Vitamin D is also made in your skin following exposure to sunlight -- another reason to get outside and be active! In fact, sunlight is the best source of Vitamin D.

• Getting your bones stronger now will help in your battle against this disease.
• Your bones can become stronger if you take up activities such as weight lifting, jogging, walking, or even dancing.

• Bones grow the most during the ages of 9-15
• Children must get enough calcium during this time in order to fully develop strong bones

The amount of calcium you need depends on your age. To find out how much calcium you and your kids need, click here.

• Milk (skim, 1%, 2%)
• Low-fat yogurt
• Calcium enriched orange juice
• Almonds
• Dark leafy vegetables, such as spinach, collard greens or kale
• Low-fat or part-skim cheese (Swiss, American, cheddar)
• Oranges
• Black-eyed peas
• Soy products, such as soybeans or tofu

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