The daily recommended allowance for calcium is 1,000 milligrams (mg) for adults up to age 50, and 1,200 mg for adults over 50.
Sunlight exposure helps the body absorb calcium. Aim for about 10-30 minutes of sunlight exposure a few times a week to support calcium absorption.
Dairy products like milk, yogurt, and cheese are excellent sources of calcium.- One cup of milk typically provides around 300 mg of calcium.
Leafy greens such as kale, collard greens, and spinach contain calcium. A 1-cup serving of cooked collard greens can offer approximately 357 mg of calcium.
Many plant-based milk alternatives, like almond or soy milk, are fortified with calcium. One cup of fortified almond milk can provide about 450 mg of calcium.
Canned fish with edible bones like sardines and salmon are rich in calcium. A 3-ounce serving of canned salmon with bones can contain up to 180 mg of calcium.
Tofu is a plant-based source of calcium, especially when fortified. A 3.5-ounce serving of fortified tofu can offer around 350 mg of calcium.
Some nuts and seeds, such as almonds and chia seeds, are good sources of calcium. A 1-ounce serving of almonds can contain about 76 mg of calcium.
Beans and legumes like white beans and black-eyed peas are calcium-rich foods. One cup of cooked white beans can provide approximately 161 mg of calcium.
Oranges and some fruit juices are fortified with calcium. One medium orange can offer around 52 mg of calcium
Calcium supplements are available to help you meet your daily calcium requirements, especially if dietary sources are insufficient.
Incorporating these calcium-rich foods into your diet and getting some sunlight exposure can help you meet your daily calcium needs, essential for strong bones and overall health.