Calcium benefits for women and where to find it

WSFA/NBC - Calcium in necessary for strong bones and it provides a variety of other health benefits. It allows your heart, muscles, and nerves to function properly.

It's not just milk that provides a calcium boost, several foods contain the calcium you need to stay healthy.Doctors say calcium recommendations are different for women.

According to the Mayo Clinic, the recommended amount of calcium for women ages 19 to 50 is 1,000 milligrams a day. For women over 50,  that number is 1,200 milligrams daily.

Calcium can be found in a variety of foods including dairy products such as cheese, milk, and yogurt. Other options include dark green leafy veggies, like broccoli. You might also try some fish with edible soft bones, like salmon.

Don't forget your body needs Vitamin D to absorb calcium. You can get Vitamin D from sun exposure or fortified food. Some other foods have it naturally in small amounts.

The Mayo Clinic says the recommended allowance of Vitamin D is 15 micrograms a day for most adults

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