You can obtain calcium from various dietary sources, both plant and animal-based. Prioritizing a balanced diet is key to meeting your daily calcium needs.
Dietary Sources of Calcium
Here's a breakdown of excellent calcium sources:
Dairy Products:
- Milk: A cup of fat-free milk provides approximately 300mg of calcium (around 23% of the daily value). [Source: odphp.health.gov]
- Cheese: Various cheeses offer substantial calcium content.
- Yogurt: Similar to milk and cheese, yogurt is a good source. [Source: betterhealth.vic.gov.au]
Non-Dairy Sources:
- Leafy Green Vegetables: Curly kale and okra are good choices. Note: While spinach contains high levels of calcium, the body doesn't absorb it all efficiently. [Source: nhs.uk, betterhealth.vic.gov.au]
- Fortified Foods: Many soy products and breads made with fortified flour are enhanced with added calcium. [Source: nhs.uk, betterhealth.vic.gov.au]
- Soya Drinks: Look for varieties with added calcium. [Source: nhs.uk]
- Sardines: These small fish provide a surprising amount of calcium. [Source: healthline.com]
- Seeds: Certain seeds can contribute to your calcium intake. [Source: healthline.com]
Other Considerations:
- Orange Juice: Some brands offer orange juice fortified with calcium; a cup can provide approximately 350mg. [Source: odphp.health.gov]
- Daily Requirement: Adults generally need around 700mg of calcium daily. You can usually meet this requirement through a balanced diet. [Source: nhs.uk] However, individual needs may vary based on age and other factors.
It's crucial to remember that calcium absorption can be influenced by factors like vitamin D intake.
Some studies suggest that sufficient calcium, combined with vitamin D, may offer additional health benefits beyond strong bones, potentially including protection against certain health conditions. [Source: mayoclinic.org] Always consult a healthcare professional or registered dietitian for personalized advice on calcium intake.
