These are the vitamins and minerals that are most influential in building bones and teeth. This chart will help you decide how much calcium you need. Dairy products are the primary food sources of calcium. Choose milk, yogurt, cheeses, ice cream, or products made or served with these choices to fulfill your daily requirement. Three servings of dairy products per day should give you at least 900 milligrams of calcium.
Green vegetables are another source.
A cup of broccoli, for example, has about 136 milligrams of calcium. There are many great snack and meal items that contain calcium. Eat it plain. No matter how you choose to eat this calcium-rich food, it remains a quick, easy, and convenient choice. It's also available in a variety of flavors.