Get answers to your Osteoporosis, Metabolic Bone & Mineral Disorders questions.
Diet - calcium
CALCIUM AND DAIRY PRODUCTS
Many foods contain calcium, but dairy products are the best source. Milk and dairy products such as yogurt, cheeses, and buttermilk contain a form of calcium that your body can absorb easily.
Whole milk (4% fat) is recommended for children ages 1 to 2. Adults and children over the age of 2 should drink low-fat (2% or 1%) or skim milk and other diary products. Removing the fat will not lower the amount of calcium in a dairy product.
OTHER SOURCES OF CALCIUM
Green leafy vegetables such as broccoli, collards, kale, mustard greens, turnip greens, and bok choy or Chinese cabbage are good sources of calcium.
Other sources of calcium that can help meet your body's calcium needs:
Calcium is added to several food products, such as orange juice, soy milk, tofu, ready-to-eat cerals, and breads. These are a very good source of calcium for persons who do not eat a lot of dairy products or who are on a vegan diet.
Ways to make sure you receive or absorb the calcium in your diet:
Escott-Stump S, ed. Nutrition and Diagnosis-Related Care. 6th ed. Philadelphia, Pa: Lippincott Williams & Wilkins; 2008.
Sarubin Fragaakis A, Thomson C. The Health Professional's Guide to Popular Dietary Supplements. 3rd ed. Chicago, Il: American Dietetic Association;2007.
Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Calcium, Phosphorous, Magnesium, Vitamin D, and Fluoride. National Academy Press, Washington, DC, 2010.
© 2011 University of Maryland Medical Center (UMMC). All rights reserved.
UMMC is a member of the University of Maryland Medical System,
22 S. Greene Street, Baltimore, MD 21201. TDD: 1-800-735-2258 or 1.866.408.6885