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Nutrition Articles

Keep your bones healthy and strong at every stage of your life

Keep your bones healthy and strong at every stage of your life

Your Healthy Bones

Every woman has to take care of her bones at every stage of her life. Strong and healthy bones depend on a balance diet that is rich in two essentials nutrients, calcium and vitamin D which facilitate the absorption of calcium in the body. And thus, both should be a part of your daily diet. 

Here is some general information about healthy bones at each stage of a woman’s life:

    • During the growing period and teenage phase: Your bones are built during this period, so enrich your diet with calcium and vitamin D to build healthy and strong bones now and in the future.
    • During the adult phase: During this period, you achieve peak bone mass; you have to protect your bones from osteoporosis in the future by maintaining good nutritional habits.
    •  During pregnancy: You need a diet rich in calcium in order to meet your needs as well as provide for your baby.
    •  During breastfeeding: Your baby derives all his nutrients from your body, so you need to compensate for this and build up your nutrient stores.
    • 30 years and above: Your bones start to lose the calcium stored during the growing period. You have to follow a healthy diet, rich in calcium and vitamin D in order to avoid bone loss and to maintain a healthy and strong skeleton.
    • Menopause: Because of hormonal changes, bone loss increase, which makes calcium and vitamin D more essential to protect your bones from osteoporosis.

Table of calcium needs at different ages:

AgeQuantity of calcium recommend (mg/day)
14- 18 years
Pregnancy and breastfeeding
1300 mg
1300 mg
19 - 50 years
Pregnancy and breastfeeding
1000 mg
1000 mg
51 - 70 years1200 mg
70 year old and above1200 mg


Good to know:

You need 3-4 glasses of milk to meet your calcium needs. Drinking only 2 glasses of Nestlé NESVITA® Pro-Bones Low Fat or 0 Fat daily will cover all your calcium needs (between ages 19-50). It also comes with Calcilock™, a unique combination of nutrients that helps absorb and lock the calcium into the bones.

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