An important mineral for women Women today are becoming increasingly aware of the importance of adequate calcium intake to protect against excessive bone loss as they grow older. However, most American women have a dietary intake of only 500 mgs. The best dietary source of calcium is milk and dairy products. Skim milk is as good a source of calcium as whole milk and contains less calories and fat. Eight ounces of low fat yogurt actually supplies more calcium than one cup of milk.
Cheeses are also a good calcium source.
Green leafy vegetables do contain a lot of calcium, but many, such as spinach, beet greens and Swiss chard also contain a substance called oxalic acid that decreases the body's ability to absorb calcium. Therefore, you may not get the full benefit of the calcium content of these vegetables. If you take antacids regularly, check the label for these ingredients. A high fiber diet, while beneficial in many ways, may decrease calcium absorption because foods move quickly through the digestive tract and you may need to increase your calcium intake. A low calorie, high protein diet eaten on a prolonged basis can increase calcium excretion by the kidneys.