On the other hand, eating too much protein and sodium leads to the loss of bone density. But the amount of calcium adults need continues to be debated. Sardines can be eaten as is, drizzled with a little balsamic vinegar, or tossed with tomatoes, onion, and fennel for a quick salad. General population. The foods we eat contain a variety of vitamins, minerals, and other important nutrients that help keep our bodies healthy. Bones need plenty of calcium and vitamin D throughout childhood and adolescence to reach their peak strength and calcium content by about age 30. 3. Learn how to eat to strengthen your bones and prevent osteoporosis. A good diet is only one of the building blocks for healthy bones, which also includes physical activity and avoiding certain risk factors. To minimize calcium flushing: Avoid eating foods that have a sodium content higher than 20 percent of the daily recommended value. Now, The only natural calcium I can get is from plants and nuts and some fish. 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