Studies have shown that calcium derived from plants (like vegetables, beans, nuts and seeds) is more easily and effectively absorbed by the body than when the intake is from dairy products (like milk, cheese, yogurt) or supplements.
The added benefit: the calcium sources pictured here are generally low in calories, high in dietary fiber, do not contain dietary cholesterol, do not contain any (or relatively small amounts) of saturated fat but do contain many other health protective nutrients.
For all of these reasons, getting calcium from plant based sources is often recommended for both weight loss (including that stubborn belly fat) and general improvement of one's overall health.
The sources featured here include:
|0–6 months*||200 mg||200 mg|
|7–12 months*||260 mg||260 mg|
|1–3 years||700 mg||700 mg|
|4–8 years||1,000 mg||1,000 mg|
|9–13 years||1,300 mg||1,300 mg|
|14–18 years||1,300 mg||1,300 mg||1,300 mg||1,300 mg|
|19–50 years||1,000 mg||1,000 mg||1,000 mg||1,000 mg|
|51–70 years||1,000 mg||1,200 mg|
|71+ years||1,200 mg||1,200 mg|
* Adequate Intake (AI)
Infographic Source: The Natural Suburban
Related: Calcium Supplement Health Risks