Why Calcium & Vitamin D Still Matter

    By Jacqueline Gomes, RD, MBA

    Boost your Bone Health: Why Calcium and Vitamin D Still Matter

    Calcium isn’t just for kids—it’s essential at every stage of life, especially during childhood when bones are growing fast and soaking up calcium like a sponge. Getting enough calcium early on helps set the foundation for strong bones and teeth and lowers the risk of osteoporosis down the road.

    Dairy foods like milk, cheese, and yogurt are classic go-to’s for calcium, but they’re not the only option. If you’re lactose intolerant or have a dairy allergy, don’t worry—there are plenty of ways to meet your needs! Try calcium-rich foods like canned salmon or sardines (with the bones), collard greens, or fortified options like orange juice, soymilk, or almond milk. Just be sure to check the nutrition label and look for products with at least 10% Daily Value (DV) of calcium per serving.

    So how much do you need? Aim for 3 servings a day of calcium-rich foods—that’s your “3-A-Day” reminder!

    Don’t forget vitamin D! It’s a powerhouse that helps your body absorb calcium, keeps your bones strong, and may even lower your risk for osteoporosis, high blood pressure, certain cancers, and autoimmune conditions. Together, calcium and vitamin D are a dream team for your bones.

    Creamy Avocado Zoodle Bowl

    zucchini noodles

    Prep: 5 minutes

    Cook: 8 Minutes

    Makes: 4 Servings

    Ingredients:

    • 1 large avocado
    • ¼ cup parmesan cheese
    • Pinch of kosher salt
    • Freshly ground black pepper
    • ½ teaspoon garlic powder
    • 1 cup fresh basil
    • ¼ cup to ½ cup Almond Breeze Unsweetened Almond milk
    • 4 zucchini, spiraled
    • 1 tablespoon olive oil
    • 2 garlic cloves, minced
    • ½ teaspoon red pepper flakes

    Directions:

    1. Add all ingredients (avocado through ¼ cup almond breeze) to a food processor. Blend until smooth.
    2. If sauce is to stiff, add more almond milk, starting with 1 tablespoon at a time until your reach a thicker sauce consistency similar to pudding.
    3. Spiralize zucchini into noodles or purchase as such.
    4. Heat olive oil in a sauté pan over medium heat, add garlic and red pepper flakes, cook for about 1 minute. Add zucchini noodles and cook for an additional 2 to 3 minutes.
    5. Transfer zucchini to a large bowl and toss with sauce. Top with fresh parsley and additional parmesan cheese if desired.