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The table below shows the number of milligrams of calcium available from healthy, low-fat foods. To prevent osteoporosis, studies show that, beginning at age 11 or 12, everyone should ingest 1200-1500 mg per day of calcium from food and/or supplements. This level of calcium intake is also associated with a lower risk of colon cancer, and may help to lower blood pressure in sodium-sensitive high blood pressure patients.