Prioritize dairy products like milk, yogurt, and cheese. A cup of milk provides around 300mg of calcium; Greek yogurt offers even more. Vary your choices to ensure a diverse nutrient intake.
Leafy green vegetables, such as kale, collard greens, and spinach, are excellent sources. However, oxalates in some greens can hinder calcium absorption, so eat them in moderation and pair them with foods rich in vitamin C to improve absorption.
Fortified foods, including plant-based milks, orange juice, and cereals, offer a convenient way to increase your calcium intake. Check labels carefully to compare calcium content.
Almonds, canned sardines (with bones), and tofu made with calcium sulfate are other good options. A handful of almonds provides a modest amount, while sardines offer a concentrated source.
Remember that calcium absorption depends on various factors, including vitamin D levels and overall diet. Consider incorporating vitamin D-rich foods like fatty fish and eggs, or consult your doctor about supplementation.
