Calcium is the most abundant mineral in our bodies, and it has many different and extremely important functions. It's essential for proper bone growth, muscle contraction, secretion of hormones, and it is a key player in the nervous system. In order to develop strong and healthy bones as an adult and to avoid osteoporosis later in life, children must be consistent in meeting their daily calcium needs. The richest sources of calcium are dairy products such as milk, cheese and yogurt, but Chinese cabbage, kale and turnip greens are additional non-dairy food sources.

So how much do you need? First off, adults need about 1,000 milligrams per day until age 50, after which they should up their intake to 1,200 milligrams per day. Pregnant and nursing women also need 1,200-1,300 mg/day. Kids from 9 years old through teenagerhood need 1,300 mg/day.

For younger kids, it gets a little more complicated:

0-6 months: 210 mg/day
7-12 months: 270 mg/day
1-3 years: 500 mg/day
4-8 years: 800 mg/day

That's a lot of numbers! The real question is, are you and your family members getting roughly enough calcium, or do you need to change your diet and/or supplement your calcium intake?

An eight-ounce glass of milk or yogurt or 1.5 ounces of cheese contains 300 mg calcium. A half cup of spinach or turnip greens or a cup of kale contains about 90 mg calcium. A little basic math can identify whether a given individual is in the ballpark of getting enough calcium or not.

If you are vegan or unable to consume dairy products, consider a non-dairy alternative such as almond, rice or soy milk or calcium fortified orange juice. Be sure to choose milks which have been enriched with calcium and vitamin D (this should be clearly noted on front of package). Or consider a calcium supplement such as Gummy Bears or Adora chocolate.

If you supplement with other calcium-added foods or a pill, try to choose a supplement which contains vitamin D, which significantly aids in the absorption of calcium. Also, try to spend 15-20 minutes outside every day to meet your daily vitamin D needs.