what foods have calcium in them ?
http://www.bchealthguide.org/healthfiles/hfile68e.stm#hf003
http://www.health.gov/DIETARYGUIDELINES/dga2005/document/html/AppendixB.htm
To determine which foods have calcium, you can refer to reputable sources such as nutrition databases, dietary guidelines, or consult with a nutritionist. However, I can provide you with some general examples of foods that are good sources of calcium:
1. Dairy Products: Milk, cheese, yogurt, and other dairy items are excellent sources of calcium. Look for low-fat or non-fat options for healthier choices.
2. Leafy Green Vegetables: Spinach, kale, collard greens, and broccoli are rich in calcium. Adding these to your diet can boost your calcium intake.
3. Soy Products: Tofu and other soy-based products, like soy milk and edamame, are good alternatives for vegans or those who are lactose intolerant.
4. Fish with Edible Soft Bones: Certain fish, such as canned salmon or sardines, provide significant calcium as their soft, edible bones are an excellent calcium source.
5. Nuts and Seeds: Almonds, chia seeds, sesame seeds, and others are calcium-rich options that can be easily included in snacks or meals.
6. Fortified Foods: Many cereals, bread, orange juice, and plant-based milk alternatives are fortified with calcium to enhance their nutritional content.
Remember that these are just a few examples, and there are many other calcium-rich foods available. It is always best to consult with a healthcare professional or nutritionist to determine your specific dietary needs based on your overall health and lifestyle.