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A Sesame-Cabbage Salad with Salmon That Has Them All! All the yoga and weight-bearing activity in the world will be for naught if you’re not bathing those new bone cells in the right nutrients. Calcium has long been considered king, of course, and the Academy of Nutrition and Dietetics recommends that adults between the ages of 19 and 50 consume 1,000 mg per day; it’s advised that women over 50 and men over 70 get 1,200 mg. (Individuals with osteoporosis may require more.) Dairy products are typically the easiest way to meet these goals: A cup of milk or yogurt, or an ounce of cheese, provides about 300 mg. But calcium isn’t the whole story, says Amy Joy Lanou, PhD, professor of health and w