Development and maintenance of strong bones, strong and healthy teeth, and healthy muscles and tissues require the mineral, calcium.
It is vital to take plenty of calcium, especially in the adolescent period, to protect bones later in life and to prevent osteoporosis.
The growth of bone mass takes place till the age of 30-35. Bone mass can be built by calcium in milk, cheese, yogurt, other dairy products, leafy green vegetables, dried beans and fruits, and nuts like almonds.
550mg of calcium per day is recommended by the Harvard School of Public Health. However, this amount can differ with age. 1000mg per day is the recommendation for people in the age group 19-50 and 1200mg per day for those who are 50 or older.