Less well known, however, Vitamin D is no less important. In fact adequate stores of Vitamin D are necessary for the body to absorb calcium. Calcium Dietary sources are always better than nutritional supplements. We all need 2 to 3 servings or more from the milk, yogurt, and cheese group each day. An 8-ounce glass of milk provides 300 mg of calcium.
Cheese is an even more concentrated source.
Just cup of shredded or 1ounce of most hard cheeses adds 200 mg of calcium to meals and snacks. If you're counting fat grams the low fat, light, or reduced-fat dairy products have the same amount of calcium. For those with lactose intolerance, keep in mind that most individuals who cannot tolerate other dairy products are able to eat yogurt. Some other foods, such as beans, broccoli, and some leafy greens like kale and bok choy, also supply calcium. Also look for calcium-fortified options in orange juice and breakfast cereal.