What foods other than dairy products are good for my bones?

With the New Zealand recommended intake of calcium being at 1000 mg per day for adults and 1,300 mg per day once you are over 50, it’s a good idea to know how to get enough calcium through food and supplementation.  A serving of spinach or green vegetables will give you anywhere from 10-80 grams of calcium. Almonds and  tinned salmon with bones are also relatively high in calcium, but nowhere near half the RDA (recommended intake). Do what you can using fortified food like enriched soymilk and healthy cereals, then top up your intake with a good mineral supplement. Always look for a calcium and magnesium supplement with a 2:1 ratio of calcium and magnesium. This is how your body keeps the calcium homeostasis of the bones and blood. Vitamin D is also essential for calcium absorption and deficiencies in Australia and New Zealand are wide spread. A good supplement will provide at least 400iu of Vitamin D with Calcium and Magnesium.