Calcium-rich foods are vital for strong bones

Calcium is essential for bone health and overall body function. Experts recommend getting calcium from food sources rather than supplements. Dairy products, leafy greens, and certain fish are highlighted as top options for calcium intake. Key calcium-rich foods include milk, yogurt, cheese, canned sardines, and salmon. Vegetables like kale, broccoli, and bok choy also provide significant amounts. Fortified juices, cereals, almonds, and beans are additional sources. Adults aged 19 to 50 should aim for 1,000 mg of calcium daily, while women aged 51 to 70 need 1,200 mg. Insufficient calcium can lead to various health issues, and balance is important to avoid potential risks from excess intake.