Best sources of calcium for overall health and strong bones

Strong bones are the foundation of good health, and calcium is the nutrient you want in your diet for that effect. However, just eating calcium is not good enough as the body cannot natively absorb it – you require vitamin D to process the calcium in your diet.

How to get calcium absorbed in the body?

portrait of relaxed young woman on beach

The best source of vitamin D is sunlight. It is said that everything in moderation is good for health. Too much of sunlight could give you skin cancer. More important is to keep the calcium in the body rather than consuming it and excreting it. Exercising is important for stronger bones. The body retains calcium by including exercising in your regime.


Preparing healthy lunch in the kitchen, blanching chard using kitchen utensils

Popeye’s favorite food is actually a great source of calcium, iron, vitamin A and fiber. Milk and milk products are known to have a good amount of calcium in them. Some people do not like the dairy products. Spinach will meet their calcium demands, at least 25% of the required daily dose – assuming that they consume a minimum of one cup cooked spinach in a day.

Orange Juice

Woman with orange slice

Almost everyone likes orange juice and we know that it is refreshing and healthy. It is a rich source of vitamin C, which protects us from aging. Vitamin C also helps in the absorption of calcium in the body. We get orange juice that is fortified with vitamin D and calcium in the market. That is another option of giving the body calcium and vitamin D.


Young woman drinking a glass of milk

Who doesn’t know that we get calcium from milk? Three glasses of fat free milk, 8 ounces each will give you 90% of the calcium required in a day. Impractical? We can always have a glass of it and obtain at least 30% of the daily dose. When we talk about three glasses, consuming a glass seems possible. Milk that is fortified with vitamin D will definitely give extra benefit.


say cheese for good health

Say ‘cheese’ for good health. Cheese contains both vitamin D and calcium. Consume a lot of it to get stronger bones and a fat belly. Of course eating it in moderation will give you just the stronger bones. Nearly 30% of your daily dose of calcium can be obtained from less than two ounces of cheese.

Absorption of calcium in the body is as important as the intake of it. Vitamin D and exercising will help in the absorption of calcium in the body. Healthy body and strong bones will be the desired consequences of it.

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