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High-calcium foods include low-fat milk, yogurt, ice cream and cheese,
tofu, salmon and sardines (with the bones), and leafy green vegetables,
such as spinach and collard greens. Vitamin D aids in calcium absorption
should be taken by all individuals with increased risk of calcium
deficiency and osteoporosis.
Current recommendations are for non pregnant, menstruating women to
consume 1000 mg/day, pregnant women need 1200 mg/day, and postmenopausal
or nursing mothers should consume 1500 mg/day.
and 400-800 IU per day of vitamin D.
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