The list of foods we need to avoid and cause serious diseases is rapidly growing. While the WHO continues to declare what not to eat, Yahoo Health reminds us of the essential mineral that is often neglected but is actually crucial to our overall health-calcium. This important mineral keeps our bones strong and healthy, and away from osteoporosis.

Here is a list Yahoo Health offers us to remain sturdy throughout the years:

1.       Include dairy products in your diet.

Dairy products such as milk, cheese and yogurt has high amounts of calcium. Ensure that your diet contains right quantity of calcium so our body does not have to steal it from our bones, leading to an increased risk of brittle-bone diseases like osteoporosis.

2.       Buy enriched foods.

Aside from dairy products, you can invest and instantly up your calcium intake with minimal effort through calcium-fortified foods. A lot of drinks, food and snacks are prepared with calcium for the convenience of maintaining a balanced diet.

3.       Slow down with alcohol.

Alcohol is calcium's ultimate foe. Even small amounts of alcohol (i.e. 2 to 3 ounces) consumed every day can stop your stomach and pancreas from absorbing calcium effectively and hamper your liver's intake of vitamin D. Heavy drinking might also result in adult bone loss as it affects your oestrogen levels.

4.       Snack on healthier foods.           

Use your snack time as an excuse to drink more milk or enjoy your yogurt. Dump your chips and soda and be more creative. Create your own fruity smoothie or buttered leafy greens rich in calcium such as broccoli or spinach.

5.       Supplement your diet.

It is not only calcium that can support bone growth and strength. Vitamins D, C and K also aid in the absorption of calcium and prevention of fractures. Ensure that your daily diet is complete with vitamins and minerals from vegetables, fish, eggs, meat and citrus fruits. You can opt to take dietary supplements to make sure you get the right dose of vitamins and minerals you need.