Which Foods Are Good Sources of Calcium?

Calcium is an essential mineral for building and maintaining strong bones and teeth. It also plays a crucial role in muscle contraction, nerve function, and blood clotting. The best sources of calcium include dairy products such as milk, cheese, and yogurt, which provide high amounts of bioavailable calcium. Green leafy vegetables like spinach, kale, and broccoli also contain calcium, though the absorption rate from plants may be lower than from dairy. Other good sources include almonds, tofu, sardines, and fortified plant-based milk (soy, almond, or oat milk). Calcium deficiency can lead to osteoporosis, a condition where bones become weak and fragile. To ensure proper calcium absorption, the body also needs adequate levels of vitamin D, which helps calcium get absorbed in the intestines. Including a variety of calcium-rich foods in the diet helps maintain bone strength and overall health.