OrthoInfo.org
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AAHKS.org
The American Association of Hip and Knee Surgeons provides trustworthy information and a complete guide to joint replacement.
Key Nutrients for Bone Health & Where they are Found
Calcium
Dark leafy greens, oily fish with bones, tahini, dairy products
Vitamin D
Sunshine, fatty fish, beef liver, eggs
Vitamin K
Dark leafy greens, Brussels sprouts, green tea
Boron
Legumes, raisins, prunes, apriocots
B Vitamins
Leafy greens, liver, eggs, legumes
Zinc
Oysters, liver, turkey, chicken, lamb, pumpkin seeds
Recommended Daily Calcium Allowance
| Life Stage | Recommended Daily Intake |
|---|---|
| Females and Males ages 9 to 18 years | 1,300 mg |
| Women and Men ages 19-50 years | 1,000 mg |
| Women aged 51-70 years | 1,200 mg |
| Men aged 51-70 years | 1,000 mg |
| Women and Men aged >70 years | 1,200 mg |
| Pregnant or Nursing, aged 14-18 years | 1,300 mg |
| Pregnant or Nursing, aged 19-50 years | 1,000 mg |
source: National Academy of Sciences: Dietary reference intakes for calcium and vitamin D. 2011 Courtesy of Academic Press, Washington D.C.