Everyone needs calcium for strong bones.

Calcium is especially important for older women, who are at higher risk for osteoporosis.

The best way to get enough calcium is to eat foods with the nutrient in them every day.

That includes dairy products, certain vegetables, and food products fortified with calcium, including some orange juices, tofu and cereals.

When shopping, check food labels to find products with a daily value of calcium of 10 percent or higher.

Vitamin D helps you absorb calcium, so consider adding good sources of the vitamin to your  diet, including certain fish and milk.

Before making changes to your diet, though, consult your doctor.