Calcium (calcium-Ca) is an important building material of bones, responsible for their strength. The intake of calcium in the recommended amount and in an optimal ratio to phosphorus is the first "weapon" in the fight against osteoporosis. The recommended calcium intake is about 800-1000 mg.
The best source of calcium is milk (1 liter provides about 1000-1200 mg of calcium) and cheese (e.g., 50g of Emmental contains about 500 mg of calcium).
A non-dairy diet provides only about 400-500 mg of calcium daily, which clearly points to the importance of milk and dairy products in the prevention of osteoporosis.
An exception is poppy seeds (100g of poppy seeds contains up to 1400 mg of calcium). For better calcium utilization, it is more appropriate if its daily intake is evenly divided throughout the day into several portions, as it is absorbed more efficiently this way.
Calcium absorption in the body is increased by acidic environments (consumption of acidic foods), vitamin D, and lactose (milk sugar). On the other hand, calcium absorption is reduced by oxalic acid (in spinach, rhubarb, currants, gooseberries), phytic acid in food (in wheat bran, dark bread and pastries), and excess fat in the diet.
Fat increases calcium excretion through stool. Based on this, consumption of milk with lower fat content is more suitable (semi-skimmed milk is ideal considering the necessary intake of lipophilic vitamin D - fat-soluble).
Source: Slovak Union Against Osteoporosis
