Milk and Milk Products: Yogurt, Cheese, Milk
The recommended dietary allowance for calcium varies with age and gender. For instance, men and women require 1,000 mg between the ages of 19-50 but a 51-year-old female, at the start of menopause, requires 1200mg. Men with advanced prostate cancer should talk to their doctor first, before adding more calcium to their diet. Also the best source of calcium, if you are older, is calcium citrate because you don’t need acid to absorb it.
1 cup of milk contains 300 mg of calcium; 1 oz. of cheese contains 200-300 mg. of calcium. Some yogurts contain 300 mg of calcium per 8 oz.