How can I get ample calcium each day?

Usually, dietary calcium can reach the recommended amounts simply by including three or four servings of calcium-rich foods each day. Milk, cheese and yogurt are easy sources and have an added benefit in that they contain lactose, which enhances calcium absorption. If you are watching your weight, select low fat milk and byproducts. Other sources of calcium include salmon with bones, sardines, calcium-enriched juices and other food products, soy foods, and green leafy vegetables. Nevertheless, keep in mind; you have to eat a lot of non-dairy foods to get your calcium as it’s not as easily absorbed as in dairy foods. For instance, you’d need to consume 8 cups of spinach, nearly 5 cups of red beans, or 2 1/2 cups of broccoli to get the same amount of calcium absorbed from one cup of milk

While getting calcium from food is preferable because of the other vitamins and minerals present, you can also get your daily calcium requirement from natural dietary supplements, particularly those made from calcium carbonate or calcium citrate. 

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.