“As estrogen production decreases in aging women, it becomes harder to absorb calcium,” explains nutritionist Rebecca Scritchfield, author of Body Kindness. And since the risk for osteoporosis increases with age, this nutrient is vital for your health. “Women over the age of 50 should aim for roughly 1,200 milligrams of calcium daily, and women in their 40s should shoot for around 1,000 milligrams calcium per day.” That comes out to about three to four daily servings of calcium-rich foods—and this doesn't only mean things like yogurt, cheese, and milk. Many cereals and plant-based milks (like almond or soy) are fortified with calcium, and dark leafy greens like kale, spinach, and collard greens are other great options.
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