What role does calcium play in maintaing bone health?

Calcium is an essential mineral that plays a vital role in maintaining bone health. It is the primary component of bones and teeth, and it is responsible for their strength and hardness. Calcium also helps to regulate the body's use of phosphorus, another important mineral for bone health.

When the body does not have enough calcium, it can lead to the development of osteoporosis, a condition that causes bones to become weak and brittle. Osteoporosis is a major public health problem, and it is estimated that it affects more than 10 million people in the United States.

The recommended daily intake of calcium varies depending on age and gender. Children and adolescents need the most calcium, with a recommended intake of 1,300 milligrams per day. Adults need 1,000 milligrams per day, and women over 50 and men over 70 need 1,200 milligrams per day.

There are many ways to get enough calcium in your diet. Some good sources of calcium include:

* Dairy products, such as milk, yogurt, and cheese

* Leafy green vegetables, such as spinach and kale

* Nuts and seeds

* Beans and lentils

* Calcium-fortified foods, such as cereals and orange juice

If you are unable to get enough calcium from your diet, you may need to take a calcium supplement. Talk to your doctor about whether a calcium supplement is right for you.

In addition to getting enough calcium, there are other things you can do to maintain bone health, including:

* Getting regular exercise

* Eating a healthy diet

* Avoiding tobacco smoke

* Limiting alcohol intake

* Getting enough vitamin D

By following these tips, you can help to maintain strong and healthy bones throughout your life.