There are 206 bones in the human body, with each one giving us structure, protection, and the ability to move. The normal breakdown of our bones is called osteopenia, a bone disease that affects more than 43 million Americans, and is common in people over the age of 50, especially women who are postmenopausal. Osteopenia and osteoporosis are similar bone diseases that can be described as having low bone density, where bones become more fragile and have a greater chance of breaking or fracturing.

The food we eat greatly affects our bone health, and as a result, we can use nutrition to improve bone health and lower the chance of an injury from osteopenia or osteoporosis. When using nutrition to help with bone health, there is one nutrient that is very important called calcium.

Calcium has a lot of roles in the body, like muscle contraction and brain activity, but it also helps to strengthen our bones by forming the hard, strong substance we know as bone. However, when calcium levels are low in the body, calcium is removed from your bones to meet the body’s needs. When calcium levels are low for a long period of time, too much calcium is taken from the bones, causing them to grow weak and fragile, which can lead to osteopenia or osteoporosis.

A wide variety of foods can help you meet your calcium needs, including fruits, vegetables, and dairy or fortified non-dairy products. The USDA’s My Plate has excellent recommendations for how you can best construct your diet to meet all your fruit, vegetable, and dairy needs.

Visit the MyPlate Tip Sheet for more info

For men and women over 50 years old, it is best to consume 1200 mg of calcium each day, while men and women under 50 should aim for 1000mg daily to have healthy bones. Here’s what 1000mg of calcium could look like in your daily food intake:

• 1 cup plain nonfat yogurt + 1 cup fortified soy milk + ½ cup of tofu
• 1 cup fortified breakfast cereal + 1 slice swiss cheese + ¾ cup white beans
• 1 cup low fat milk + 1 cup low fat fruit yogurt + 1 cup cooked (2 cups raw, chopped) kale + 1 cup chopped, cooked turnip greens

Here are quick recipes to help you increase your calcium intake and reduce the risk of developing osteopenia.

• Overnight oats
• Bean salad (with white beans)
• Tofu tacos