We’ve Long Linked Calcium to Milk—but That’s Only Part of the Story

Calcium is essential to the human body. You’ve probably been told since childhood that drinking milk is the key to strong bones. While there’s truth in that advice, it only scratches the surface of what calcium does—and where it can be found.

Yes, calcium is critical for bone health. In fact, it’s the most abundant mineral in the human body, with 99% stored in the bones and teeth. A lack of it can lead to conditions like rickets in children or osteoporosis in older adults.

But bones are only part of the story. Calcium also acts as an electrolyte—a charged mineral the body uses to function properly. It helps muscles contract and relax, supports nerve signal transmission, and ensures proper circulation of blood and hormones. In short, calcium keeps much more than your skeleton running smoothly.

It’s hard to talk about calcium without mentioning dairy. Milk is rich in it, and many dairy products contain even more. A 1/2 cup serving of plain low-fat yogurt delivers about 248 milligrams of calcium. Certain cheeses pack in even higher amounts.

Still, dairy isn’t the only way to get your calcium. In fact, some plant-based foods rival or surpass it.

Green vegetables like broccoli, kale, and collard greens are excellent sources of calcium. But perhaps the most surprising is stinging nettle—a leafy plant that, once cooked, can provide about 125 milligrams of calcium per 100 grams.

Fish is another key source, especially when consumed with bones. Sardines, often eaten whole when canned, are calcium powerhouses thanks to their edible bones. Other small-boned fish offer similar benefits.

Many milk alternatives are also rich in calcium, either naturally or through fortification. Soy and almond beverages, for example, are often boosted with added calcium. Tofu and nuts—especially almonds—are other great sources.

Don’t Forget Vitamin D

It’s not just about how much calcium a food contains—what matters is how much your body absorbs. That’s where vitamin D comes in. This vital micronutrient helps the body absorb calcium and phosphorus, making it a key player in bone health.

In short, calcium is far more versatile than its traditional image suggests. Whether you're eating leafy greens, canned fish, or sipping on soy milk, you’re likely getting more of this essential mineral than you realize—and that's a good thing for more than just your bones.

Image | Towfiqu barbhuiya (Unsplash)

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