Milk and dairy products are the most readily available dietary sources of calcium. Dairy foods have
the additional advantage of being good sources of protein and other
micronutrients important for bone health .
Other sources of calcium
include:
- Green vegetables
- Some fruits such as oranges, apricots and dried
figs
- Canned fish with soft, edible bones (the calcium
is in the bones) such as sardines, pilchards and salmon
- Nuts, especially Brazil nuts and almonds
- Calcium-set Tofu
Some calcium-fortified breads, cereals, fruit juices,
soy beverages and several brands of commercial mineral water also contain
significant amounts of calcium. These foods provide a suitable alternative for
people who are lactose-intolerant or vegan.
Some leafy produce, like spinach and rhubarb, contain
'oxalates', which prevent the calcium present in these vegetables from being
absorbed. However, they do not interfere with calcium absorption from other
calcium-containing foods eaten at the same time. The same is true of 'phytates'
in dried beans, cereal husks and seeds.
(Source : IOF International Osteoporosis Foundation)
