Drinking a glass of vitamin D-fortified milk is one of the best ways to get your calcium.
Other dairy products vary in their calcium content.
Yogurt and cheese are better choices than ice cream or frozen yogurt.
Fish, such as sardines and salmon, are good sources.
Fortified foods, such as cereals and orange juice, can also provide a lot of calcium.
Info Source: http://www.webmd.com/osteoporosis/slideshow-osteoporosis-overview?ecd=wnl_hbn_112210
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