A whopping 99% of our calcium resides in our bones and teeth. The mineral is necessary for keeping the heart beating and blood clotting, so when we don’t eat enough of it, our bodies go shopping inside our bones and draw calcium into our blood, weakening bones, says Amy Fischer, M.S., R.D.N., C.D.N. “And since your body cannot make it, you must get it through diet or supplements,” she adds. Women under 50 need 1,000 mg of calcium daily, while those over 50 need 1,200 mg. (Don’t forget vitamin D, which aids in calcium absorption. Aim for 400 to 800 IUs daily if you’re a woman under 50 and 800 to 1,000 IUs if you’re 50 or above.) To stock up on calcium, besides dairy, reach for veggies like broccoli…
