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Top 10 Foods for Women

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Calcium-rich foods

Yogurt can be healthy, delicious and a good source of calcium.
Yogurt can be healthy, delicious and a good source of calcium.
©iStockphoto.com/Joe Biafore

Calcium helps keep bones strong and along with regular weight-bearing exercise, helps to stave off osteoporosis. Good choices are low-fat dairy products, dark green leafy vegetables (kale, broccoli, collard greens), calcium-fortified soy products and tofu, calcium-fortified juices and calcium-fortified grains. Check this list to see how much calcium you need each day:

Dietary Reference Intakes (DRIs)

4 to 8 years: 800 milligrams

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9 to 13 years: 1300 milligrams

14 to 18 years: 1300 milligrams

19 to 50 years: 1000 milligrams

51 to 70+ years: 1200 milligrams

Note: If you're pregnant or breastfeeding please consult with your doctor before making any changes to your diet, as you may require different amounts of some of the nutrients listed.

 For more tips on staying healthy, check out the links below.

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