The general recommendation for children over, age two, and for adult is 1,000 milligrams of calcium each day. That translates into three to four servings of milk or dairy foods. Hormones released during puberty increase the rate at which bones are built. The more attention paid to increasing bone density at these ages, the healthier bones will be later in life. Dairy foods aside, however, there are several other foods that are good sources of calcium, as shown in the following table.
Several factors affect how calcium is absorbed in the body.
Vitamin D, phosphorus and lactose, the sugar found naturally in milk products, may help to improve calcium absorption. Too much oxalate, a substance found in certain fruits and vegetables, can bind with calcium decreasing the absorption as well. In addition to calcium, vitamin D intake is important for bone health. Vitamin D helps regulate bone rebuilding, blood calcium levels and the absorption of calcium. Typically, vitamin D comes from sunlight and from foods, such as milk, that have been fortified.