Calcium
Learn about calcium and how to get enough.
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About calcium
Calcium is a mineral that is important for your health. Calcium plays many roles in the body. For example, it:
- helps muscles work
- forms the structure of your bones and teeth
Getting enough calcium
Canada's food guide recommends eating a variety of healthy foods each day. Many foods recommended by Canada's food guide can help you get enough calcium. Examples include:
- dairy products
- unsweetened lower fat milk
- cheeses lower in fat and sodium
- unsweetened lower fat yogurt and kefir
- many tofu varieties
- some dark green vegetables, such as:
- okra
- bok choy
- Chinese broccoli
- leafy greens, like:
- kale
- arugula
- turnip greens
- mustard greens
- some fish and shellfish, such as:
- clams
- pickerel
- sardines
- salmon (canned with bones)
- unsweetened fortified plant-based beverages, such as:
- oat
- soy
- cashew
- almond
Due to their high calcium content, fortified plant-based beverages, dairy products and tofu can be a good way to help meet your calcium needs.
If a food has a nutrition facts table, you can use it to understand how much calcium there is in a serving.