Milk and dairy products are the richest food source of calcium. In the last few years, an enormous increase in diversity of food sources of calcium has become available in North America through extensive fortification.
Milk and other dairy foods provided 84% of the calcium from foods in the United States in 1889-1993. Milk and milk products such as yoghurt and cheeses are outstanding sources of calcium.
Now, calcium requirements can be met through consumption: naturally occurring foods, calcium-fortified foods, and supplements.
There are also food plants contain plenty of calcium that is highly bioavailable: cauliflower, watercress, parsley, Brussels sprouts, rutabaga, kale, mustard greens, bok choy, broccoli and turnip greens.
Eventhough green leafy vegetables contain less calcium per serving than milk, but calcium in these vegetables is absorbed well or slightly better than calcium from milk.
Although slightly less bioavailable, calcium is also abundant in almonds, sesame seeds, pinto beans and sweet potatoes. Mineral waters are also often a good natural source of calcium.
Food sources of calcium
