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Many foods contain calcium, but dairy products are the most significant source. Milk and dairy products such as yogurt, cheeses, and buttermilk contain an efficiently absorbed form of calcium.
For children aged 1-2 years, whole milk (4% fat) is recommended. The fat content of dairy products is a concern for adults and children over the age of 2. You can easily reduce the fat content while maintaining the calcium content by selecting low-fat (2% or 1%) or skim milk and other diary products.
The calcium is not contained in the "fat portion" of milk, so removing the fat will not affect the calcium content. In fact, when you replace the fat portion that has been removed with an equal part of skimmed milk, you are actually increasing the calcium content. Therefore, one cup of skim or non-fat milk will have more calcium than one cup of whole milk because almost the entire cup of skim milk is the made up of the calcium-containing portion!
Other dairy products such as yogurt, most cheeses, and buttermilk are excellent sources of calcium and are available in low-fat or fat-free versions.
Milk is also a good source of phosphorus and magnesium, which help the body absorb and use the calcium more effectively. Vitamin D is essential for efficient utilization of calcium. Milk is fortified with vitamin D for this reason.
Green leafy vegetables such as broccoli, collards, kale, mustard greens, turnip greens, and bok choy or Chinese cabbage are good sources of calcium. Certain green vegetables are less effective sources of calcium. While their calcium content appears to be high, their fiber and oxalic acid content interferes with the absorption of calcium.
Other sources of calcium are salmon and sardines canned with their soft bones. Shellfish, almonds, Brazil nuts, and dried beans are also sources of calcium. It is difficult, however, to eat adequate quantities of these foods to achieve optimal calcium intake.
Several food products, such as breads and orange juice, are enriched with calcium to make them a significant source of calcium for people whose dairy product consumption is inadequate.
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