The NIH recommends that getting calcium from your diet is best. Calcium provided by food is the most bioavailable, but Creamy Bites calcium citrate supplement is a reliable way to close your calcium gap.
A balanced healthy diet provides other necessary nutrients. Dairy products such as milk, yogurt and cheese are high in absorbable calcium, the kind your body can use effectively. In addition to calcium, dairy products also provide vitamin D to help you use your calcium.
In the US dairy provides about 75% of calcium intake in the average diet
Let’s start with the basics: your mother was right, drink your milk! Skim milk has over 300 mg of calcium per cup. In some good news for parents, chocolate milk has almost as much. For non-lactose consumers, soy milk (calcium-fortified) provides 350 mg of calcium per cup. Fortified orange juice or soy milk is similar to taking a supplement as calcium does not occur naturally in the food.
One cup of milk and a single Creamy Bite supply one-third of the RDA of calcium
YogurtPlain nonfat yogurt is an excellent calcium source and provides 450 mg of calcium per cup. Low-fat yogurt has 415 mg and fruit yogurt has 345 mg.
CheeseCheese is a tasty way for nutrition-conscious people of all ages to reach their daily calcium requirements.
CerealBreakfast is the perfect time to start getting your daily calcium intake. Fortified cereal can provide from 200 to 1,000 mg of calcium per serving.
TofuVegan diets run the risk of having insufficient calcium, but tofu has 300 mg of calcium per 3 ounces and contains protein, which helps absorption and bioavailability. Tofu with calcium sulfate can provide calcium to lower the calcium gap of vegans and vegetarians.
Salmon and SardinesSalmon has 181 mg of calcium per 3 ounces and sardines are also calcium-rich. Both provide Vitamin D, a critical factor in helping your body to absorb and use the calcium you ingest.
GreensBroccoli, kale, bok choy, and cabbage provide bioavailable calcium, up to 600 mg per 8 ounces. They also provide other good bone builders that complement calcium.
NutsAlmonds contain 74 mg of calcium per ounce and Brazil nuts have 45 mg per ounce. Roasted or dried sesame seeds have 88 mg per tablespoon.
Things to AvoidIn addition to getting enough calcium there are several things you can do to prevent unnecessary calcium loss.
"The top causes of osteoporosis are soda and coffee consumption, smoking and physical inactivity"NIH
Stay away from excessive sodium, protein, smoking, and caffeine. These steal calcium from bones, teeth, and blood. Caffeine increases calcium loss and should be used in moderation for adequate calcium retention. Over 2,400 mg per day of sodium increases your rate of calcium loss.