Your body doesn’t produce calcium. In order to support bone health, you must consume dietary sources to get sufficient calcium.
The best dietary sources of calcium are dairy, soft-boned fish, and green leafy vegetables. Certain fruits also contain calcium. Some of them are oranges, dried figs, apricots, bananas, papayas, and strawberries.
High Calcium Breakfast
Yogurt Fruit Salad containing 1 cup plain fat free Yogurt, slices of oranges, bananas, papayas and strawberries.
1 Cup Cooked Oatmeal cooked with milk or calcium-fortified plant milk.
1 Cup Orange Juice
Daily Calcium Requirements
Your Daily Calcium Requirements are based on your age and sex.
MEN
19-50 years 1,000 mg
51-70 years 1,000 mg
71 and older 1,200 mg
WOMEN
19-50 years 1,000 mg
51 and older 1,200 mg
Irene Pastore Fitness.com 