Calcium and Vitamin D

Your body needs calcium to build strong bones when you are young and to keep bones strong as you get older.

Getting calcium from foods is best, but if you don’t eat enough foods with calcium, you could take a calcium supplement (pill). Options include taking a multivitamin with calcium or a pill that contains only calcium. Talk to your doctor before you start taking any supplements.

Food Sources of Calcium:

Yogurt - plain non-fat

Mozzarella cheese - part-skim

Milk - non-fat or low-fat

Soymilk - calcium fortified

Orange juice - calcium fortified

Salmon - pink

Cottage cheese - 1% milk fat

Other plant-based sources of calcium:

Green leafy vegetables - Kale, collard greens, spinach, arugula, swiss chard

Cruciferous vegetables - broccoli, Bok choy, and turnips

Fruits - oranges, tangerines, kiwi and papaya

Nuts and seeds - almonds, Brazil nuts, hazelnuts, chia seeds and sesame seeds

Beans and lentils - also high in magnesium, an essential mineral to help absorb calcium