1. Calcium Function: Builds and maintains bone. Daily Needs: 1,000 milligrams if under the age of 50, 1,500 if over 50. Food sources: Dairy foods, canned sardines and calcium-fortified soy foods and orange juice.
2. Vitamin D Function: Absorbs and deposits calcium into bones. Daily needs: 800 to 1,000 IUs. Food sources: Vitamin D-fortified milk and dairy foods.
3. Vitamin K Function: Activates a protein necessary for bone strength.Daily needs: 65-80 micrograms. Food sources: Dark leafy greens, like spinach, kale, Swiss chard, broccoli, and Brussels sprouts.
4. Magnesium Function: Stimulates bone production. Daily needs: 100 to 400 milligrams. Food sources: Almonds, avocados, bananas, dried beans, lentils, nuts, peanut butter, soy, spinach, tofu, wheat germ, and whole wheat bread.
5. Activity Function: Helps the flow of calcium into the bone. Weekly needs: Strength train two to three days a week.Source: Weight-bearing exercise, such as running or walking, most days of the week.
