BMD (Bone Mineral Density) = Calcium in Bone. If you want strong bone you must get enough calcium. Calcium in food is best. Take control naturally with calcium in foods.
Different listings of calcium in foods look different. They include different foods. They have different serving sizes. We have a handout at the office. The key is to pick out foods that you like well enough to want to eat them. Then check serving size.
NOF lists 25 common calcium rich foods at https://cdn.nof.org/wp-content/uploads/2017/04/25-TIPS-Calcium-rich-Foods.pdf
Remember to spread out your calcium over multiple meals. Remember to take enough vitamin D that you can absorb the calcium you consume.
Jay Ginther, MD