Calcium, vitamin D, protein, vitamin A, magnesium and phosphorus all contribute to bone and dental health.
Milk, cheese and yogurt are excellent sources of calcium. Other foods, such as canned fish with bones, broccoli, certain legumes, nuts and seeds, also contain calcium, but these foods vary in the amount of calcium they provide. For example, you need about 1.25 L (5 cups) of cooked broccoli to get the same amount of calcium found in 250 mL (1 cup) of milk.
The main source of vitamin D in our diet is milk, as it is mandatory in Canada that cows' milk be fortified with vitamin D. Some yogurts and cheeses may contain vitamin D but only if they have been made from fortified milk. Oily fish and egg yolks also contain vitamin D.
To optimize your intake of these bone-building nutrients, aim to consume the recommended number of servings in Canada's Food Guide.
To learn more about the calcium content of certain foods and to calculate your calcium intake, order a copy of the Calcium Calculator.