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What Are Good Sources of Calcium?
Milk and Calcium
Low-fat or fat-free milk is a great source of calcium because:
Milk contains a lot of calcium in a form that the body can easily absorb.
Milk has other important nutrients that are good for bones and teeth. One especially important nutrient is vitamin D, which helps the body absorb more calcium.
Milk is widely available and is already a part of many people's diets.
Is one type of milk better than the other?
Today, tweens and teens have more milk choices than ever before.
Most types of milk have approximately 300 mg of calcium per 8 fluid ounces (1 cup) – about 25 percent of the calcium that children and teenagers need every day.
The best choices are low-fat or fat-free milk and milk products. Because these items contain little or no fat, it's easy to get enough calcium without adding extra fat to the diet.
Calcium from Other Foods
Milk isn't the only way for tweens and teens to get the calcium they need every day. Lots of calcium-rich foods are available to help them get the 1,300 mg of calcium they need every day.
Experts report that the best way to get calcium is by eating calcium-rich foods. But for people who have lactose intolerance or who don't eat dairy products, foods with calcium added are also an option.
Check the ingredient list for added calcium in:
Tofu (with added calcium sulfate)
Calcium-fortified orange juice
Soy beverages with added calcium
Calcium-fortified cereals or breads
Orange juice with added calcium
Tofu, firm, with added calcium
Soy beverage with added calcium
Macaroni and cheese
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