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Good Sources of Calcium in Diet for Optimum Nutritional Health - Healthy Bones, Teeth - Weight Loss

Best Food Sources of Calcium

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Good Dietary Sources of Calcium

Foods that contain calcium include:

- Calcium-fortified orange juice
- Milk
- Cheddar cheese
- Sardines
- Eggs
- Leafy green vegetables (eg. kale)
- Nuts (eg. almonds, Brazil nuts, pistachios)
- Seeds (eg. sesame, sunflower, flax seeds)
- Tofu
- Dried fruit (eg. dried figs)
- Calcium-fortified soy milks

Notes on Optimum Intake of Calcium

As with most other minerals and vitamins, we must (a) obtain sufficient amounts of calcium, AND (b) be able to absorb it. For optimum uptake, our diet should include enough magnesium, vitamin A and vitamin D, as well as enough vitamin B6, vitamin K and vitamin C. All these nutrients play an important role in helping us to absorb and retain enough calcium to maintain strong bones and teeth.

Diet Foods and Calcium Uptake

A high protein diet may increase the need for calcium. Also, saturated fat, phytic acid, (eg. from bran), and oxalic acid (eg. from spinach, rhubarb, chard, and beet greens) may depress calcium intake of calcium.

Nutrition Resources About Calcium

Recommended Daily Allowance for Calcium
Calcium in Dairy Foods
Calcium in Lactose-Free Non-Dairy Foods
Health & Weight Benefits of Calcium


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