Getting calcium from different foods

Although dairy products are the main source of calcium in the U.S. diet, other foods also contribute to overall calcium intake. Individuals with lactose intolerance (those who experience symptoms such as bloating and diarrhea because they cannot completely digest the milk sugar lactose) and those who are vegan (people who consume no animal products) tend to avoid or completely eliminate dairy products from their diets. Thus, it is important for these individuals to meet their calcium needs with alternative calcium sources if they choose to avoid or eliminate dairy products from their diet. Foods such as Chinese cabbage, kale and broccoli are other alternative calcium sources. Although most grains are not high in calcium (unless fortified), they do contribute calcium to the diet because they are consumed frequently. Additionally, there are several calcium-fortified food sources presently available, including fruit juices, fruit drinks, tofu and cereals.