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. 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:

  • many tofu varieties
  • unsweetened lower fat milk
  • unsweetened lower fat yogurt
  • cheeses lower in fat and sodium
  • dark green vegetables, particularly:
    • kale
    • broccoli
    • bok choy
  • fish with edible soft bones, such as:
    • sardines
    • canned salmon
  • unsweetened fortified plant-based beverages, such as soy beverage

If a food has a nutrition facts table, you can use it to understand how much calcium there is in a serving.

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