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What are the best dietary calcium sources?

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WebMD explains that some of the best sources of dietary calcium are dairy products such as milk, cheese and yogurt. Other foods that are high in calcium include spinach, okra, kale, soybeans, collards, white beans and certain fish, such as salmon, sardines, rainbow trout and perch. Orange juice, oatmeal and breakfast cereals are sometimes fortified with calcium.

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Full Answer

According to The World's Healthiest Foods, additional sources of calcium include tofu, turnip greens, mustard greens, beet greens, bok choy, Brussels sprouts, summer squash, fennel, parsley, asparagus, oranges, celery, cumin, basil, oregano, cloves and black pepper.

The World's Healthiest Foods explains that vitamin D plays a significant role in calcium nutrition. Low levels of vitamin D in the diet can impair calcium absorption and reduce the body's ability to maintain healthy circulating calcium levels. According to WebMD, food sources that are high in vitamin D include egg yolks, cheese, beef liver and fatty fish such as mackerel, tuna and salmon.

WebMD states that children 1 to 3 years old need 700 milligrams of calcium per day, children 4 to 8 need 1,000 milligrams of calcium per day, children 9 to 18 need 1,300 milligrams of calcium per day, and adults 19 to 50 need 1,000 milligrams of calcium per day. Women age 51 to 70 need 1,200 milligrams of calcium per day, and men 51 to 70 need 1,000 milligrams of calcium per day. Women and men over the age of 70 need 1,200 milligrams of calcium per day.

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