Calcium is the most important material in bone. We should have adequate intake of Calcium-rich food such as milk, beans or green vegetables.Storage and absorption of calcium is most efficient in adolescents and bone growth is fast. If there is inadequate calcium intake during this period, there will be poor effect on bone quality in long term.Calcium will be lost through sweating, tearing, hair loss and excretion. Therefore, calcium should be absorbed from daily diet.With the increase in age, the ability of calcium absorption will decrease. Therefore, the amount of calcium intake will be different at different status.

Baby	0 - 6 months 6 - 12 months	300 mg 400 mg
Children	1 - 3 years 4 - 10 years	600 mg 800 mg
Adolescent	11 - 17 years	1000 mg
Adult	18 - 49 years 50 years or above	800 mg 1000 mg
Pregnancy	First 3 months Next 3 months Last 3 months	800 mg 1000 mg 1200 mg
Feeding		1200 mg

Dairy Products

• Very high calcium (~300mg)
  240ml of calcium rich milk, 150ml of yoghurt or 4 tablespoonfuls of milk powder
• High level of calcium (~150mg)
  4 tablespoonfuls of evaporated milk, 1 piece of cheese
• Medium level of calcium (~100mg)
  Half cup of ice cream

Legumes

The calcium content in soybean milk is not very high. Calcium should be added. When purchasing calcium added food, please read the label on the package to ensure it contains high calcium content.

• Very high level of calcium (~300mg)
  240ml of Calcium added soybean milk, 1 piece of soybean curb
• Medium level of calcium (~100mg)
  1 bowl of Tofu pudding, 5 pieces of fried tofu, 1 bowl of Ketchup baked beans or half bowl of black soybean

Green vegetables

• Very high level of calcium (~300mg)
  150g of fresh Chinese Kale/Chinese spinach
• High level of calcium (~200mg)
  150g of fresh flowering Chinese cabbage/water cress/Chinese white cabbage
  Half bowl of cooked spinach
• Medium level of calcium (~100mg)
  A bowl of cooked broccoli

Others

• Very high level of calcium (~300mg)
  A pack of calcium added oatmeal
  3 tablespoonful of Horlicks
  250ml calcium added orange juice
• High level of calcium (~200mg)
  A pack of sweet sesame soup
  A piece of canned Sardine
  A piece of fried dace with salted black beans
• Medium level of calcium (~100mg)
  37g of Ice fish
  75g of Sea perch
  3 tablespoonful of Ovaltine
  5 pieces of dried figs
• Low level of calcium (~50mg)
  75g of Golden thead/Mandarin fish
  1 tablespoonful of dried shrimp
  1 bowl of soybean stick
  6 pieces of scallop
  1 pack of Vitasoy
  An orange

Source: egg yolk, liver and fishes with high fat content (e.g. salmon, tuna fish)
15 minutes sunlight exposure or outdoor activities are enough for daily production of vitamin D in our body
UV light in sunlight fascilitate the production of vitamin D. The efficiency depends on the person, wheather, seasons and the usage of sunoil. The abiltiy of vitamin D production decrease with age. Therefore, the risk of osteoporosis increase in sedentary elderly. Vitamin D suppliment - 400 - 800 units

According a previous study, if there is a daily overdoes intake of protein, especially animal protein, the chance of calcium loss increase. The chance will also increase with age.
When compare to animal protein and cereal protein, soybean protein can improve the retention of calcium and reduce the loss.
Insufficient protein intake will lead to malnutrition
But there is no consistant conclusion on the relationship between protein and osteoporosis and further study is needed.

Soybean protein

• Legumes are rich in protein, no cholesterol and low in saturated fat.
• Many studies shown that soybean protein is rich in isoflavones. It has similar effect with estrogen which can improve bone health.
• Isoflavones can endure heat and it will not lose after cook.
• Soybean contain many nutrients that improve health. E.g. dietary fibre, folic acid, calcium, iron and etc.
• Our body absorbs calcium more easily through legumes and dairy products

Salt will increase water loss in our body and this will also increase loss of calcium through excretion. Increase absorption of salt will increase the risk of hypertension.
Daily intake of salt should not exceed 2400mg (about 1 teaspoon)
Avoid food with high salt content. E.g. canned food, ready-to-eat food, cured meat, marinated food, pickled meat and vegetable, soya sauce, MSG, potato chips and salted egg.

Caffeine will increase calcium loss through water loss during excretion.

Daily intake of more than 2 glasses of alcohol correlate with low bone mineral density