Bone health is important — especially for kids, who are still growing and developing.

The body builds a large portion of bone mass during the teen and early 20s. Most people reach their peak bone mass between ages 25 and 30, after which bone mass begins to decline. Ensuring that kids get enough calcium and vitamin D can help set them up for years to come. As adults, it’s also imperative to get calcium and vitamin D in order to maintain bone strength and prevent bone loss.

Why do calcium and vitamin D get paired together?

Vitamin D is required in order for our bodies to be able to absorb calcium and form calcitriol (also known as “active vitamin D”). If you are meeting your calcium needs but not meeting your vitamin D needs, it’s almost as though you are not getting the calcium either.

But don’t I get enough vitamin D from the sun?

While it varies from person to person, this answer is most likely no. Even if you get a lot of sun exposure and are fairly light skinned, vitamin D is blocked by sunscreen, and sunburns can cause breakdown of the vitamin D that your body received. Also, it’s extremely difficult to quantify vitamin D received from the sun. Because of all this, it’s best to get vitamin D in your diet.

So how much should I get from food?

Aim for two to three servings of dairy products (or dairy alternatives, such as soy milk) for sources of calcium and vitamin D.

What are the best sources of calcium?

Calcium is offered in dairy milk, soy milk, almond milk, cottage cheese and yogurt. You can also find some in cheeses (though in lesser amounts than most dairy products).

What if I don’t eat dairy or dairy alternatives?

Other choices for calcium include salmon, almonds, broccoli and hummus (or garbanzo beans in general).

What are some examples of vitamin D sources?

A few examples of vitamin D sources include fortified milk, fortified orange juice (check the label!), canned tuna and canned salmon.

Veggie Juice and Cheese Stick

Serves 1

All you need

•1/2 cup Hy-Vee vegetable juice

•1 Hy-Vee part-skim mozzarella string cheese

All you do

Serve juice with cheese stick.

Nutrition Facts per serving: 108 calories, 6g fat, 3g saturated fat, 15mg cholesterol, 379mg sodium, 6g carbohydrates, 1g fiber, 4g sugars, 8g protein.

Daily values: 22% vitamin A, 56% vitamin C, 22% calcium.

Source: Eating Well, Inc.

The information is not intended as medical advice. Please consult a medical professional for individual advice.