Beans are humble foods, and you might not know that they are loaded with calcium. There is more than 100 milligrams of calcium in a plate of baked beans. If you prefer chickpeas, tofu, or other bean or bean products, you will find plenty of calcium there, as well. These foods also contain magnesium, which your body uses along with calcium to build bones. If you are looking for a very concentrated calcium source, calcium-fortified orange or apple juices contain 300 milligrams or more of calcium per cup in a highly absorbable form.
Many people prefer calcium supplements, which are now widely available.
Dairy products do contain calcium, but it is accompanied by animal proteins, lactose sugar, animal growth factors, occasional drugs and contaminants, and a substantial amount of fat and cholesterol in all but the defatted versions. Exercise, so calcium has somewhere to go. Exercise is important for many reasons, including keeping bones strong. Active people tend to keep calcium in their bones, while sedentary people lose calcium. Get vitamin D from the sun, or supplements if you need them.