Calcium (1,000 mg daily): For your bones Getting enough calcium is key to keeping your bones healthy and preventing osteoporosis. "As we age our bone mass decreases," explains Zuckerbrot, so you should be at the upper end of your daily calcium requirements (somewhere between 1000 mg and 1500 mg) to lower your risk of osteoporosis," she says. Get your calcium from the usual suspects: milk, low-fat cheese, yogurt and soy-based products. "One cup of plain, low-fat yogurt supplies about 450 mg of calcium -- that's close to half of your daily calcium needs," says Drayer. Cooked greens, like collards, are also high in the vitamin and super tasty.
Bonus tip: If you suffer from PMS, calcium is shown to reduce symptoms by half. Nice.
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