And although low-fat choices still provide abundant calcium, quite often the taste isn t appealing. Dairy products represent the best sources of calcium. Skim or low-fat versions of milk, yogurt or cheese provide the same amount of calcium as the regular choices. Tofu processed with calcium sulfate is also a good non-fat calcium provider. Manufacturers that have fortified orange juice with calcium are also looking to help you build those bones.
Many factors determine how much calcium the body absorbs.
High intakes of protein, sodium, and caffeine interfere with calcium retention. Excess alcohol intake also has detrimental effects on bone mass. If the diet is weak in the calcium count, then you may opt for a supplement. All forms of calcium in supplements are well absorbed. If it s convenient, take your calcium supplements with a meal, ideally in doses of 500 mg or less.