Our bone growth remains strong throughout our youth, however, once we reach middle age, bone mass slowly declines and bone loss begins, with women experiencing this process a little faster after menopause. There are still ways to slow down this process – through a proper high calcium diet, you can get a good peak bone mass and enhance bone density. 1, dairy products Adults under 50 years of age need 1,000 mg of calcium per day, and those over 50 years of age need 1,200 mg per day. An 8-ounce (about 226 grams) glass of milk, whether skim, low-fat, or whole, contains 300 mg of calcium. A cup of yogurt contains at least the same amount of calcium ions as 8 ounces of milk, and an ounce of Swiss cheese is almost the same. 2, sardines Another source of rich calcium is sardines. 3 ounces of canned sardines can provide a little more calcium than a glass of milk. 3, green vegetables Surprisingly, some vegetables are also unusually rich in calcium, such as bok choy, green radish. 4, fortified foods These foods do not naturally contain calcium, but added to the different amounts of important minerals. The specific amount added can be known by looking at the nutrition label on the package. 5, soy products Soybeans, tofu and other soy products are rich in isoflavones, can enhance bone density and have estrogen-like effects, postmenopausal women eat more beneficial. 6, nuts and nuts almonds, pistachios, walnuts, peanuts and sunflower seeds are rich in calcium. Nuts contain protein and other nutrients are also beneficial to strong bones. 7, low salt The more salt eaten, the more calcium excreted with the urine. Low-salt diet can help the body to maintain more calcium and strengthen bones. 8, sunlight Although not food, but sunlight is the best source of the nutrient vitamin D. 9, weight-bearing exercise In order to more effectively play the role of a bone-building diet, we also have to do a moderate amount of weight-bearing exercise, including brisk walking, dancing, playing tennis and yoga.