What calcium does
Almost all your calcium is stored in bones and teeth. The rest helps muscles contract, nerves signal and blood clot.
How much
Most adults need about 700–1,000 mg a day, with more for teenagers and older women in many guidelines.
Plant sources
- Tofu made with calcium sulphate — check the label.
- Fortified plant milks and yoghurts — shake the carton, the calcium settles.
- Low-oxalate greens — kale, bok choy, broccoli.
- Tahini, almonds, white beans, chickpeas and dried figs.
How many portions of each food would cover a day's calcium?
Tips
Spinach contains calcium but also oxalate, which binds most of it — don’t count on it as a calcium source. Vitamin D helps you absorb calcium (Vitamin D).