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Calcium

Calcium is essential for the formation and maintenance of strong bones and teeth. If the body does not take in enough calcium through food, it will withdraw calcium from bones, weakening them.

Calcium Foods & Sources

Calcium can be found in a variety of foods. Dairy products are one of the richest sources of calcium. An 8 ounce serving of yogurt, for example, contains 400 mg of calcium, 1.5 ounces of cheddar cheese contains 300 mg of calcium, as does an 8 ounce glass of milk.

The body requires about 1,000 to 1,300 mg of calcium per day. Other good sources include tofu, dark leafy vegetables such as spinach and kale, and fish with soft bones that you can eat, such as sardines and canned salmon.

Some cereals, fruit juices and baked goods are fortified with calcium as well.

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