Calcium and bone health

An adult requires approximately 700mg per day.

Dairy products contain calcium but if your diet does not include them, it can be obtained from other foods.

Dark green vegetables like kale, bok choy and broccoli are good sources of calcium.

Some other foods such as legumes, tofu and sunflower seeds, may also contain calcium.

The amount of calcium that the body can absorb varies, this is called calcium bioavailability.

Dairy foods have a bioavailability of about 30% absorption so if a food label on milk lists 300 mg of calcium per cup, about 100 mg will be absorbed and used by the body.

Dark leafy greens contain less calcium but have a higher bioavailability than dairy.

For example, 1 cup of cooked bok choy contains about 160 mg of calcium but has a higher bioavailability of 50%, so about 80 mg is absorbed.

Non-dairy Sources of Calcium

* 1 cup calcium-fortified soy milk, nut milk, grain, or hemp milk

* 1 cup almonds

* 1 cup kale cooked

* 1.5 oz chia seeds

The foods above provide approximately the same amount. 

It is important to be aware of your daily calcium requirements and understanding your current calcium intake. At Macquarie Health Collective, our Dietitian and Nutritionist are available to discuss and partner on planning for and meeting your individual health goals. Appointments are available on 6882 7113.