Calcium needs for men aged 19-50 are 1,000 mg per day, while those aged over 50 years old need 1,200 mg of calcium per day.
This need should be met from calcium-rich foods just like broccoli, spinach, anchovy and salmon, then combined with vitamin D to help calcium absorption. Sunlight is one source of vitamin D for free.
Raw foods rich in calcium and vitamin D are milk and its products, especially fortified milk.
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