best calcium in food

Great Food Sources of Calcium

March 9, 2021 By , , , , , , ,

 Best Food Sources of Calcium


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Mist of us grew up with adults telling us to drink milk for calcium. However, is milk the best source? In my opinion, NO.   There are much better ways to get calcium in our diet.  Read below to lear more about calcium rich foods and high quality calcium supplements.

The Myth of Dairy and Calcium

The US is one of the highest countries for dairy consumption and for osteoporosis.  According to the National Osteoporosis Foundation about 54 million Americans have osteoporosis and low bone mass. Recent research from Harvard University in the Journal of Osteoporosis International has debunked the idea that we need to consume dairy for strong bones.  We find that countries where little dairy is consumed have some of the lowest rates of osteoporosis. For most of human history, dairy was not even an option.

Calcium in our FOOD!



I strongly believe that food should be the main source of nutrients in our diet.  We can get plenty of calcium from vegetables like broccoli, leafy greens, sardines, canned salmon with the bones and nuts.

Here’s a great list of calcium sources that you can add to your daily food intake!

  • Sardines (canned with bones) 3 ounces provides 325 mg
  • Kale (raw): 1 cup provides 90 mg
  • Okra (raw): 1 cup provides 81 mg
  • Bok choy: 1 cup provides 74 mg
  • Almonds: 1 ounce provides 74 mg
  • Broccoli (raw): 1 cup provides 42 mg
  • Watercress: 1 cup provides 41 mg
  • Collard greens (cooked): 1 cup provides 266 mg
  • Salmon (canned with bones): 3 ounces provides 180 mg
  • Spirulina
  • Chlorella

Dairy calcium is not necessary AND neither is food fortified with calcium such as orange juice!  The calcium found in orange juice is calcium carbonate. Calcium carbonate is the cheapest and least absorbable form of calcium available on the market today.  Whole food sources of calcium are a lot more absorbable to the body.   Unfortunately, many supplements also contain this same form of calcium. OJ is full of sugar. Although it’s natural sugar, drinking a 16-ounce glass of orange juice has just as much sugar as a can of soda!


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