How to Get Your Daily Calcium Intake and Stay Healthy

Getting your daily calcium intake is essential for keeping your bones and teeth strong. Dairy products such as milk, yogurt, and cheese are the best sources of calcium. Other excellent sources include calcium-fortified orange juice, cranberry juice, or soy milk. Just two ounces of cheese or one cup of milk, yogurt, or calcium-fortified beverage can provide you with 300 milligrams of calcium, which is about 30 percent of your daily needs. If you're looking for a non-dairy source of calcium, there are plenty of options.

Leafy greens such as kale and spinach are packed with calcium. Other vegetables such as broccoli and bok choy are also good sources. Nuts and seeds like almonds, sesame seeds, and chia seeds are also high in calcium. If you're looking for a vegan source of calcium, fortified plant-based milks such as almond milk or oat milk are great options. If you're not getting enough calcium from your diet, you may want to consider taking a supplement.

Calcium supplements come in many forms including tablets, capsules, and powders. Talk to your doctor before taking any supplements to make sure they're right for you. Getting enough calcium is essential for maintaining strong bones and teeth and staying healthy. Leafy greens such as kale and spinach are also great sources of calcium. If you're not getting enough calcium from your diet, talk to your doctor about taking a supplement. In addition to getting enough calcium from your diet, it's important to make sure you're getting enough vitamin D as well.

Vitamin D helps your body absorb the calcium it needs. You can get vitamin D from foods such as fatty fish, eggs, fortified milk, and mushrooms. You can also get vitamin D from spending time in the sun or taking a supplement. Getting enough calcium is essential for maintaining strong bones and teeth and staying healthy. Eating a balanced diet that includes dairy products, leafy greens, nuts and seeds, and fortified plant-based milks can help you get the calcium you need.

If you're not getting enough calcium from your diet, talk to your doctor about taking a supplement.