Where do you find Calcium these days.

Less than half the adult population gets the correct amount  daily calcium.It is all very well to talk about the daily calcium requirement, but where do you get calcium, these days.  Which are the foods rich in calcium. Here is a link to the website's PDF table of the calcium content of food:- http://www.osteoporosiscalcium food table

I suggest you take a look at the Osteorosis website.http://www.osteoporosis.org.au/calcium.  There are great ways to increase your dietary calcium.  Here, I am quoting this great osteoporosis website.

Tips

• Dairy foods contain a high level of calcium which is easily absorbed – include 3 serves per day in your normal diet eg: glass of milk (250 ml), tub of yoghurt (200 g), slice of cheese (40 g). Low fat options contain similar levels of  calcium.

• Try canned salmon or sardines which contain bones rich in calcium

• Use yoghurt in soups or salads

• Add milk or skim milk powder to soups or casseroles

• Try soy based products and tofu that contain calcium 

• Include broccoli, mustard cabbage, Bok Choy, silverbeet, cucumber, celery and chick peas in your regular diet

• Eat more almonds, dried figs and dried apricots

• Products fortified with calcium (e.g. some breakfast cereals) can help improve your calcium intake

Calcium- do we absorb everything?

I love rhubarb so much that I grow it in the vegie patch, but see below, Rhubarb is one of those foods which interfere with the uptake of calcium.  Who knew? 

-Not all the calcium we consume is absorbed. It is normal for a small amount of calcium to be lost and excreted. This is factored into the recommended intake for your age. However other factors can lead to an abnormally low level of calcium absorption and should be discussed with your doctor, for example:

• Low vitamin D levels

• Excessive caffeine and alcohol

• Diets high in phytates (eg: some cereals and brans) or oxalates (eg: spinach, rhubarb)

• Certain medical conditions (eg: coeliac disease, kidney disease) and certain medicines (eg: prednisone, prednisolone)

Osteoporosis Australia recommends you try to obtain the calcium you need from your diet. When this is not possible a supplement may be required. Osteoporosis Australia recommends doses of 500-600 mg per day, supplementation in this range is considered safe and effective.
Is calcium enough?

Calcium Supplements

The most common supplements are calcium carbonate, calcium citrate or hydroxyapatite. Supplements may take the form of oral tablets (swallowed), effervescent tablets, chewable tablets or soluble powder.

Calcium supplements are usually well tolerated and are sometimes combined with vitamin D supplements (as required). Take supplements as directed and talk to your doctor or pharmacist if you have any queries.

Calcium is just one of the essential ingredients for taking care of your bones. For people diagnosed with osteoporosis (including those who have experienced a fracture) calcium alone is not sufficient to prevent fractures. Osteoporosis treatment is also required, as advised by a doctor. It is common for doctors to prescribe calcium supplementation to accompany treatment.