Foods for Bone Health: Getting Enough Calcium From Your Diet.

Meet your daily requirements for calcium with these dairy foods and vegetables.

Getting enough calcium from your diet can be tricky. According to the Institute of Medicine, Americans consume about 72% of their dietary calcium from milk, cheese, and yogurt and from foods to which dairy products are added, such as pizza and ice cream. The rest is derived from vegetables (7%); grains (5%); legumes (4%); fruit (3%); meat, poultry, and fish (3%); eggs (2%), and miscellaneous foods (3%).

While people can absorb about 30% of the calcium in dairy and fortified foods (such as orange juice, tofu made with calcium sulfate, and soy milk), absorption is about twice as high from certain green vegetables, such as broccoli, bok choy, and kale.

Much less calcium is absorbed from foods with high levels of oxalic acid—spinach, collard greens, sweet potatoes, rhubarb, and beans—and eating spinach with milk, for example, also reduces the calcium you can absorb from the milk. The calcium in foods that are high in phytic acid—whole grains, wheat bran, beans, seeds, nuts, and soy isolates—is also poorly absorbed, but these foods do not block absorption from other calcium-rich foods like milk.

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