To protect and strengthen your bones, here are consumption levels recommended by the Office of the Surgeon General for calcium and vitamin D. To help you understand the numbers: You will get about 300 mg of calcium and 50 IU of vitamin D in either a cup of milk or a cup of fortified orange juice.

Age Calcium (mg) Vitamin D (intl. units)

18-50 1,000 200 51-70 1,200 400 70-plus 1,200 600

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