One cup of nonfat yogurt contains 400 mgs of calcium. Are you getting enough calcium in your diet?

This important mineral is essential to both bone and muscle health. It also happens to be one of the nutrients most folks don’t get enough of.

What is it?
Calcium is a mineral that’s plentiful in dairy products but is also found in eggs and some green veggies. Orange juice, soymilk and other foods are fortified with calcium for those who have trouble digesting dairy (see examples below).

Once in the body, calcium can be a little finicky. Your body can’t absorb large quantities at one time and it needs vitamin D around to be absorbed. It can also stand in the way of the absorption of minerals like iron and zinc. Your best bet is to spread out calcium intake throughout the day and get plenty of vitamin D.

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Do vegetarians get the nutrients they need?

The term “vegetarian” can pretty broad and can mean different things to different people. We’ll walk through the basic types and fill you in on which nutrients those with a meat-free diet need to pay special attention to.

Vegetarian Basics
There are different types of vegetarians depending on what someone chooses to include in their diet. But all vegetarians include plant foods from the following categories:

• Grains such as rice, wheat, oats, and millet
• Fruits
• Vegetables
• Legumes which include beans, peas, lentils
• Nuts
• Seeds like sesame and sunflower

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We told you about popular vitamin supplements and now we’re covering minerals. Folks like to pop certain mineral pills when they can be easily obtained through food. Are these mineral supplements really worth the investment?

Be Advised
Many individuals mindlessly down vitamin and mineral supplements like candy. Many people don’t realize that supplements of any kind interact with various health conditions, medications, herbal supplements and even one another. Furthermore, taking megadoses (very large amounts) on a regular basis can be toxic to your body. That’s why it’s important to consult a physician or registered dietitian before choosing your supplement regimen.
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Ever wondered why milk is “homogenized” and “pasteurized” and why the heck vitamin D is added? We’ll iron out these terms and explain why they’re on your milk container.

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Sure, you can up your calcium intake by drinking more milk – an 8-ounce glass has 30 percent of your daily needs. But there are plenty of other ways to get more calcium, including some dairy-free options.

See all 10 ways to add calcium to your diet »

I don’t recommend supplements often (food is the smartest source for nutrients), but when it comes to boosting your bones, a calcium supplement can be effective — as long as you pick the right ones. Think you’re covered with a multivitamin? Nope! Find out why.

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I’m not a big fan of supplements and try to get all my nutrients from healthy foods, but when you’re pregnant, your body needs an extra boost from a few key nutrients.

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Let’s face it — most of us could do more for our bones. An estimated 44 million Americans are at risk for, or have, osteoporosis, a disease where bones become increasingly fragile and sometimes fracture. Though women are 4 times more likely to suffer from osteoporosis, men are affected as well. Exercise and some medications can help, but what you eat plays a vital role. Whether you’re worried or not, you can’t go wrong incorporating more of these foods into your daily routine.

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