"Calcium might be the most famous mineral on the periodic table, but most people only think about it when someone mentions milk. Milk is an efficient source, offering about 300 milligrams per cup, but it's not the only one. Calcium needs partners, like magnesium, vitamin D, vitamin K, and even fat to be properly absorbed. That's why getting it from different sources of whole foods instead of supplements is a better strategy."
"You don't need to hit your daily value in one sitting, either. You can include calcium-rich ingredients in accessible recipes you make throughout the day - a splash of milk in your coffee, a handful of almonds post-workout, or cheese melted into dinner all add up. Bones store and release calcium on a rolling schedule, and your body's pretty good at using what it gets, when it gets it."
"When soybeans are coagulated with calcium salts, firm tofu becomes a powerhouse for bone health. A half-cup serving of tofu can supply up to an incredible 861 milligrams of calcium. It's also high in protein, measuring 21 grams in that same half cup. Versatile and mild, it absorbs flavor like a sponge. You can slice it into a stir-fry or even throw silken versions into a smoothie for a low-effort, high-calcium boost."
Milk provides about 300 milligrams of calcium per cup but is not the only effective source. Calcium absorption requires cofactors such as magnesium, vitamin D, vitamin K, and dietary fat, so obtaining calcium from whole foods is preferable to isolated supplements. Common calcium-rich foods include tofu, nuts, leafy greens, fish, and cheese, often accompanied by additional minerals. Distribute calcium intake across meals with small additions—milk in coffee, almonds after exercise, or cheese at dinner—to cumulatively meet needs. Bones continuously store and release calcium, allowing the body to use intake over time rather than in a single sitting. Firm tofu made with calcium salts is especially concentrated and protein-rich.
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