Bones do more than make up your skeleton; they provide critical structure, protect organs and anchor muscles.

It is important to keep bones healthy and prevent bone and joint-related injuries, and one of the ways to do that is by getting enough calcium in your diet. The physicians at Orthopaedic Associates of Zanesville want you to know exactly how much calcium you need.

The National Institute of Health (NIH) recommends daily calcium intake as follows:

• 0-6 months, male and female – 200mg
• 7-12 months, male and female – 260 mg
• 1-3 years old, male and female – 700mg
• 4-8 years old, male and female – 1,000 mg
• 9-13 years old, male and female – 1,300 mg
• 14-18 years old, male and female – 1,300 mg
• 19-50 years old, male and female – 1,000 mg
• 51-70 years old, male – 1,000 mg, female – 1,200 mg
• 70+ years old, male and female – 1,200 mg

Calcium is not hard to include as part of your diet. It is found in some foods, added to others and also available as a dietary supplement. Natural food sources for calcium include milk, cheese and yogurt. Nondairy sources include Chinese cabbage, kale and broccoli. Calcium-fortified foods like fruit juices, tofu and cereal are also readily available and clearly labeled on the package.

Physical activity also helps build bone, and weight-bearing activities help increase bone strength. As always, talk with your doctor before starting an exercise program.

Tags: Bone and Joint Health, Bone strength, Orthopaedic Associates of Zanesville, Zanesville Ohio