The calcium content of food, single intake, and the absorption rate of the human body are three important criteria for judging whether a food is “supplemented with calcium”.

Milk and its products are the best source of calcium for most people because of their high calcium content, easy absorption and convenience. For people who have to avoid milk or dairy products due to cow’s milk protein allergies or other reasons, calcium can be obtained from other food sources, including: low-oxalate green vegetables (such as Chinese cabbage, kale, broccoli), soy products (excluding unfortified soy milk), canned whole fish with edible cartilage (such as sardines), nuts (almonds, brazil nuts, etc.), and various foods fortified with calcium.

Taking calcium supplements is also an option for people who still cannot get enough calcium from their diet. But be careful to avoid more than the safe dose of 2000-2500 mg of calcium (food + supplements) per day.

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