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Natural sources of calcium are a good foundation to ensure you're getting enough of this crucial mineral. Various foods contain different forms of calcium, and combine it with other minerals and vitamins. Eating a variety of foods helps ensure that your body is absorbing enough of it. Good sources include: Dairy products (milk, yogurt, cheese) Leafy green vegetables (kale, broccoli, Chinese cabbage) Fish with soft, edible bones (sardines and salmon, for example) Fortified breads and cereals Certain fortified juices, soy and rice milks, and tofu These other nutrients, especially vitamin D, help your body absorb calcium adequately. So while you're shopping for foods that are high in calcium, make sure to check the labels for these other nutrients as well. Milk is an excellent source of calcium, phosphorus, and magnesium, and is usually fortified with vitamin D, which is why it is so recommended as a calcium source. If you are lactose intolerant, you can choose lactose-reduced or lactose-free milk. Yogurt and cheese are also low in lactose, so those foods can be sources of easily absorbable calcium. Your body can actually produce its own vitamin D from sunlight, so getting enough natural light also ultimately helps your body absorb calcium. Getting enough vitamin D from sunlight alone is difficult, however, so make sure you're getting enough from food or supplements. Vegans or others who avoid dairy products can still eat good sources of calcium, like leafy greens. However, it is harder for your body to absorb calcium from these foods than from dairy products. Fortified juices usually contain calcium citrate malate, which is an easily absorbed form, so make sure to drink some of those as part of your regular diet. or saute vegetables instead of boiling them. Calcium can leach out of foods into cooking water, reducing the amount you consume and ultimately absorb. Cook calcium-rich vegetables briefly in a small amount of water to retain as much calcium as possible. This makes steaming or sauteing a preferred cooking method for vegetables, rather than boiling. Some foods contain compounds that can reduce or alter the way your body absorbs calcium, when consumed in large amounts. For example, something called oxalic acid is found in some vegetables (like spinach) and beans. Another compound called phytic acid is found in whole grains. Too much of these compounds reduces your body's absorption of calcium. If you eat a wide variety of foods, you probably don't need to worry about eating too much of these compounds. If you aren't sure if your diet is balanced enough, talk to a doctor or nutritionist. Even though calcium absorption from spinach is decreased, calcium absorption from milk is not affected when milk and spinach are eaten together. If your doctor hasn't specifically advised you about absorbing calcium, talk to them before making any major changes to your diet. A physician can help you determine if you're not getting enough calcium, and the best way to help your body absorb more. Your doctor can also help you determine if it's safe for you to increase your calcium intake. Too much calcium, for some individuals, is linked to other health issues.
Get most of your calcium from a variety of foods, if possible. Stock up on vitamin D, phosphorus, and magnesium. Grab some fortified juices if you are vegan or avoid dairy products. Steam Be mindful of the foods you eat together with calcium sources. Consult a doctor if you think you're having trouble absorbing calcium.