Compare Dairy and Non-Dairy Sources of Calcium-Rich Diet

Best Foods for Calcium Intake

Ensuring your child gets enough calcium is vital for their growth and overall health. Here’s an in-depth look at the best foods for calcium intake, covering what they are, how they help, when to include them in your child’s diet, why they are beneficial, and how they can be integrated into daily meals.

What Are the Best Foods for Calcium Intake?

The best foods for calcium intake include:

1. Dairy Products:
   • Milk: Rich in calcium, vitamin D, and protein.
   • Cheese: Particularly hard cheeses like cheddar and parmesan.
   • Yogurt: Offers calcium and probiotics for gut health.
2. Leafy Green Vegetables:
   • Kale: High in calcium and other nutrients like vitamins A and C.
   • Spinach: Contains calcium but also oxalates, which can reduce absorption.
3. Fortified Foods:
   • Fortified Orange Juice: Calcium-enriched to help meet daily needs.
   • Fortified Cereals: Often fortified with both calcium and vitamin D.
4. Fish:
   • Sardines: Contain calcium in the edible bones.
   • Salmon: Especially when canned with bones.
5. Nuts and Seeds:
   • Almonds: Packed with calcium and healthy fats.
   • Chia Seeds: High in calcium and omega-3 fatty acids.
6. Legumes:
   • Tofu: Made from soybeans and often calcium-fortified.
   • Beans: Like white beans and chickpeas, offer a good calcium source.
7. Other Sources:
   • Figs: Dried figs are a sweet way to add calcium to the diet.
   • Seaweed: Such as nori and kelp, provide calcium and other minerals.

How Do These Foods Help?

• Dairy Products: Provide a high concentration of calcium that is easily absorbed by the body. They also contain vitamin D, which helps in calcium absorption.
• Leafy Greens: Offer a plant-based source of calcium. While spinach contains calcium, its oxalates can hinder calcium absorption. Kale, however, is a better option.
• Fortified Foods: These are specially processed to increase their nutrient content, helping to meet daily calcium needs.
• Fish: Especially those with edible bones, offer a rich source of calcium in a compact form.
• Nuts and Seeds: These provide calcium along with other beneficial nutrients like healthy fats and proteins.
• Legumes: Tofu and beans are versatile and can be included in various meals to boost calcium intake.
• Other Sources: Figs and seaweed add variety and additional nutrients to the diet.

When to Include These Foods in Your Child’s Diet?

• Daily: Include dairy products and fortified cereals in breakfast and snacks.
• Regularly: Incorporate leafy greens into lunch and dinner meals.
• Weekly: Add fish like sardines and salmon a few times a week.
• Daily or Several Times a Week: Nuts, seeds, and legumes can be included in snacks and meals.

Why Are These Foods Beneficial?

• Bone Health: Calcium is crucial for developing strong bones and teeth. Adequate intake during childhood supports bone density and reduces the risk of osteoporosis later in life.
• Muscle Function: Calcium helps muscles, including the heart, function properly.
• Nerve Transmission: It plays a role in transmitting nerve impulses.
• Hormone Regulation: Calcium aids in the release of hormones and enzymes.

How to Integrate These Foods into Daily Meals?

• Breakfast: Serve yogurt or milk with cereal. Add almonds or chia seeds to smoothies.
• Lunch: Prepare salads with kale or spinach, add tofu or beans to dishes.
• Dinner: Cook fish like salmon or sardines. Include leafy greens as a side dish.
• Snacks: Offer cheese, fortified orange juice, or dried figs as healthy snacks.

Including a variety of calcium-rich foods in your child’s diet ensures they get the essential nutrients needed for growth and development. From dairy products and leafy greens to fortified foods and fish, these foods can be easily incorporated into daily meals.

Plant-Based Sources of Calcium

What Are Plant-Based Sources of Calcium?

Plant-based sources of calcium are foods derived from plants that provide the body with calcium, a crucial mineral for bone health and various bodily functions. Unlike animal-based sources like dairy, these plant-based options are especially valuable for those who follow vegetarian or vegan diets.

How Do Plant-Based Sources of Calcium Benefit You?

Plant-based sources of calcium offer numerous health benefits:

• Bone Health: Calcium is vital for developing and maintaining strong bones and teeth. Consuming enough calcium helps prevent bone disorders like osteoporosis.
• Muscle Function: Calcium is necessary for muscle contraction and relaxation, which supports overall muscle function and performance.
• Nerve Transmission: Adequate calcium levels help in transmitting nerve signals, ensuring proper nerve function and communication.

When Should You Include Plant-Based Calcium Sources in Your Diet?

Incorporating plant-based calcium sources should be a regular part of your diet, especially if you:

• Follow a Vegan or Vegetarian Diet: Since these diets exclude animal-based sources of calcium, plant-based options become crucial.
• Have Lactose Intolerance: For those who cannot consume dairy due to lactose intolerance, plant-based sources offer a suitable alternative.
• Are Looking to Diversify Your Calcium Intake: Even if you eat dairy, adding plant-based sources can provide additional nutrients and benefits.

Why Choose Plant-Based Sources of Calcium?

Choosing plant-based sources of calcium comes with several advantages:

• Nutrient-Rich: Many plant-based foods are also rich in other vital nutrients, such as vitamins, fiber, and antioxidants.
• Lower in Saturated Fat: Plant-based foods generally contain less saturated fat compared to animal products, which can benefit overall health.
• Environmental Impact: Plant-based diets have a lower environmental footprint compared to animal-based diets, making them a more sustainable choice.

Can Plant-Based Sources of Calcium Meet Your Needs?

Yes, plant-based sources can meet your calcium needs if consumed in adequate amounts. Here are some examples of plant-based foods rich in calcium:

Leafy Greens

• Kale: One cup of cooked kale contains about 94 mg of calcium.
• Spinach: One cup of cooked spinach has approximately 245 mg of calcium, though it also contains oxalates that can reduce calcium absorption.

Fortified Foods

• Fortified Plant Milk: Almond, soy, and rice milk often come fortified with calcium. Check labels for specific amounts.
• Fortified Juices: Some orange juices are fortified with calcium, providing a convenient source.

Nuts and Seeds

• Chia Seeds: Two tablespoons of chia seeds offer around 180 mg of calcium.
• Almonds: One ounce of almonds contains approximately 76 mg of calcium.

Legumes

• Tofu: Depending on the brand and how it’s processed, tofu can offer a substantial amount of calcium, with some types providing up to 300 mg per serving.
• White Beans: One cup of cooked white beans contains about 160 mg of calcium.

Fruits

• Oranges: One medium orange provides about 60 mg of calcium.
• Figs: Five dried figs offer around 90 mg of calcium.

Tips for Maximizing Calcium Absorption from Plant-Based Sources

• Combine with Vitamin D: Vitamin D enhances calcium absorption, so consider getting sunlight or consuming vitamin D-rich foods or supplements.
• Pair with Foods High in Magnesium: Magnesium supports calcium utilization in the body. Foods like avocados, nuts, and whole grains can be beneficial.
• Watch for Oxalates: Some foods, like spinach, contain oxalates that can bind with calcium and reduce absorption. Balance these with other calcium-rich foods.

Plant-based sources of calcium are not only crucial for those who do not consume animal products but also offer a range of health benefits. By including a variety of these foods in your diet, you can ensure you’re meeting your calcium needs effectively.

Dairy vs. Non-Dairy Calcium Sources

What Are Dairy and Non-Dairy Calcium Sources?

Dairy Calcium Sources: These are foods that come from milk and its derivatives. Dairy products are traditionally considered a rich source of calcium. Common dairy sources include:

• Milk
• Cheese
• Yogurt

Non-Dairy Calcium Sources: These include a variety of foods that do not come from milk but still provide ample calcium. Non-dairy sources cater to those who are lactose intolerant, vegan, or simply prefer alternatives. Examples include:

• Leafy greens (e.g., kale, collard greens)
• Fortified plant-based milk (e.g., almond milk, soy milk)
• Tofu
• Nuts and seeds (e.g., almonds, chia seeds)
• Fortified cereals and juices

How Do Dairy and Non-Dairy Sources Compare?

Calcium Absorption:

• Dairy Sources: Typically provide calcium in a form that is easily absorbed by the body. Dairy products often contain vitamin D, which enhances calcium absorption.
• Non-Dairy Sources: The calcium in non-dairy foods may not be as easily absorbed. However, many non-dairy products are fortified with calcium and vitamin D to improve absorption. Some plant-based sources also contain compounds that can inhibit calcium absorption, but overall, fortified options are effective.

Nutritional Content:

• Dairy Sources: Offer additional nutrients like protein, vitamin B12, and riboflavin, which are beneficial for overall health.
• Non-Dairy Sources: While they may lack some of the nutrients found in dairy, non-dairy options often provide other vitamins and minerals. For instance, leafy greens offer fiber and antioxidants, while nuts and seeds provide healthy fats.

When Should You Choose Dairy or Non-Dairy Sources?

Dairy Sources: Ideal for those who are not lactose intolerant or allergic to dairy. They are also a good choice for individuals who need a convenient source of calcium.

Non-Dairy Sources: Suitable for those with lactose intolerance, dairy allergies, or those following a vegan diet. Non-dairy sources can be integrated into meals for a varied and balanced diet. They are also beneficial for people who prefer plant-based diets or need to diversify their calcium sources.

Why Is It Important to Know the Difference?

Understanding the difference between dairy and non-dairy calcium sources helps ensure you get enough calcium in your diet, especially if you have dietary restrictions or preferences. Both sources can contribute to maintaining strong bones and overall health, but knowing which options best meet your needs can help you make informed dietary choices.

Benefits of Dairy Sources:

• Often richer in calcium per serving.
• Usually includes added nutrients like vitamin D.

Benefits of Non-Dairy Sources:

• Provides alternatives for those with dietary restrictions.
• Offers a variety of nutrient profiles depending on the source.

Can You Meet Calcium Needs Without Dairy?

Yes, you can meet your calcium needs without consuming dairy. By incorporating a variety of fortified non-dairy products, leafy greens, nuts, seeds, and other calcium-rich foods into your diet, you can achieve adequate calcium intake.

Tips for Meeting Calcium Needs:

• Choose fortified plant-based milk and juices.
• Include a variety of leafy greens and tofu in your meals.
• Snack on calcium-rich nuts and seeds.
• Check food labels for calcium content, especially in fortified products.

Both dairy and non-dairy sources play a crucial role in meeting calcium needs. Dairy products offer easily absorbed calcium and additional nutrients, while non-dairy options provide flexibility for those with dietary restrictions or preferences. By understanding the benefits and differences, you can make informed choices to support your health and ensure adequate calcium intake.

Calcium-Fortified Foods and Beverages

What Are Calcium-Fortified Foods and Beverages?

Calcium-fortified foods and beverages are products that have added calcium to increase their nutritional value. This added calcium helps ensure that people, especially those who may not get enough calcium from their regular diet, meet their daily calcium needs.

Examples Include:

• Milk Alternatives: Almond milk, soy milk, and rice milk often have added calcium.
• Juices: Some orange juices are fortified with calcium.
• Cereals: Many breakfast cereals have added calcium.
• Bread: Certain breads are enriched with calcium.
• Snack Bars: Some energy and snack bars include added calcium.

How Are They Fortified?

Calcium is added to foods and beverages through a process known as fortification. This process involves mixing calcium compounds into the product during manufacturing.

Common Calcium Compounds Used:

• Calcium Carbonate: A common and inexpensive form of calcium.
• Calcium Citrate: More easily absorbed, often used in supplements and some fortified foods.
• Calcium Phosphate: Used in some fortified cereals and juices.

When Should You Use Calcium-Fortified Foods and Beverages?

Calcium-fortified foods and beverages are particularly useful when:

• Dietary Intake is Low: If your diet lacks enough calcium-rich foods, fortified products can help fill the gap.
• Special Dietary Needs: For those with lactose intolerance or vegan diets who avoid dairy, fortified alternatives are essential.
• Increased Calcium Needs: During periods of rapid growth in children, pregnancy, or older age when calcium needs are higher.

Why Are They Important?

Fortified foods and beverages play a crucial role in:

• Preventing Deficiency: They help prevent calcium deficiency, which can lead to bone problems and other health issues.
• Supporting Bone Health: Calcium is vital for developing and maintaining strong bones and teeth.
• Enhancing Nutritional Intake: For individuals who do not consume enough natural sources of calcium, fortified foods provide a practical alternative.

Can They Replace Natural Sources of Calcium?

While calcium-fortified foods and beverages are beneficial, they should not completely replace natural sources of calcium, such as:

• Dairy Products: Milk, cheese, and yogurt.
• Leafy Greens: Kale, spinach, and collard greens.
• Nuts and Seeds: Almonds and chia seeds.
• Fish: Sardines and salmon with bones.

Natural sources offer additional nutrients and health benefits that fortified foods may not provide.

Calcium-fortified foods and beverages are an important part of a balanced diet, especially for those who may have difficulty meeting their calcium needs through natural sources alone. They help prevent calcium deficiency, support bone health, and ensure that everyone gets the calcium they need for optimal health.

Role of Calcium in a Balanced Diet

What is Calcium?

Calcium is a vital mineral that your body needs to stay healthy. It is crucial for many bodily functions and is particularly important for children. This mineral is primarily known for its role in building and maintaining strong bones and teeth. But calcium also helps with muscle function, nerve signaling, and blood clotting.

How Does Calcium Function in the Body?

Calcium plays several key roles:

• Bone and Teeth Health: Calcium is the main component of bone and teeth. About 99% of the body’s calcium is stored in these areas. It helps to build bone mass during childhood and maintain bone density throughout life.
• Muscle Function: Calcium helps muscles contract and relax. Without enough calcium, your muscles may cramp or have difficulty functioning.
• Nerve Transmission: Calcium aids in transmitting signals between the brain and the rest of the body. It helps in the release of neurotransmitters, which are chemicals that transmit messages in the nervous system.
• Blood Clotting: When you get a cut or injury, calcium helps in the clotting process. It helps the blood to clot properly, which is crucial for wound healing.

When Do Children Need Calcium?

Children need calcium from an early age. The requirement for calcium increases as they grow. Here’s a rough guide to calcium needs based on age:

• Infants (0-12 months): About 200-260 mg per day.
• Toddlers (1-3 years): Around 700 mg per day.
• Preschoolers (4-8 years): About 1,000 mg per day.
• School-age children (9-18 years): Roughly 1,300 mg per day.

These amounts ensure that children have enough calcium to support rapid growth and bone development.

Why is Calcium Important in a Balanced Diet?

A balanced diet includes all essential nutrients in the right amounts. Calcium is a key part of this balance for several reasons:

• Prevents Osteoporosis: Adequate calcium intake during childhood helps build strong bones. This reduces the risk of osteoporosis and fractures in later life.
• Supports Healthy Growth: Calcium supports overall growth and development. Children who don’t get enough calcium might have stunted growth or delayed development.
• Maintains Healthy Functioning: Proper calcium levels help maintain normal muscle function, nerve function, and blood clotting. This is crucial for overall health and daily functioning.

Can Calcium Deficiency Affect Children?

Yes, calcium deficiency can have significant impacts:

• Bone Health Issues: Insufficient calcium can lead to weak bones, increasing the risk of fractures and conditions like rickets (a bone disease).
• Delayed Growth: Children with low calcium levels might experience slower growth and development.
• Muscle Cramps and Numbness: Calcium deficiency can cause muscle cramps, spasms, or numbness.
• Dental Problems: A lack of calcium can lead to dental issues such as cavities or weakened tooth enamel.

Calcium is a crucial component of a balanced diet, especially for growing children. It supports bone health, muscle function, nerve transmission, and blood clotting. Ensuring that children get enough calcium through their diet can help them grow healthy and strong.

Cooking Methods That Preserve Calcium

Calcium is vital for strong bones and teeth, and ensuring your child gets enough through their diet is crucial. How you cook foods can affect the calcium content they provide. Here’s a detailed look at cooking methods that help preserve calcium.

What is Calcium and Why is it Important?

Calcium is a mineral essential for numerous bodily functions, including:

• Bone Health: It helps build and maintain strong bones.
• Muscle Function: It aids in muscle contractions.
• Nerve Transmission: It supports proper nerve function.
• Blood Clotting: It plays a role in the blood clotting process.

For children, adequate calcium intake is vital for proper bone development and overall health.

How Cooking Methods Affect Calcium

Different cooking methods can impact the calcium content of foods in various ways. Here’s how:

• Boiling: This method often causes calcium to leach into the cooking water. For example, boiling leafy greens like spinach can lead to significant calcium loss. To preserve calcium, use minimal water and avoid extended boiling times.
• Steaming: Steaming is a gentler cooking method compared to boiling. It helps retain more nutrients, including calcium. When you steam vegetables, you’re likely to keep more of their calcium content intact.
• Baking: Baking does not typically cause a significant loss of calcium. It’s a good method for preparing calcium-rich foods like fortified breads and cereals.
• Grilling and Roasting: These methods also generally retain calcium. When grilling or roasting, be cautious with cooking times to avoid nutrient loss.
• Microwaving: This method is effective for retaining calcium. It uses less water and cooks food quickly, helping to preserve nutrients.

When to Choose Specific Cooking Methods

Choosing the right cooking method depends on the type of food and your goal of preserving calcium. Here are some tips:

• For Leafy Greens: Opt for steaming or microwaving to retain calcium.
• For Dairy Products: Since dairy is already rich in calcium, cooking methods like baking or grilling don’t impact calcium significantly.
• For Fortified Foods: Baking or microwaving are suitable methods as they have minimal impact on calcium content.

Why Cooking Methods Matter

Choosing the right cooking method is important because:

• Nutrient Preservation: Some methods preserve more nutrients, including calcium, ensuring your child gets the maximum benefit from their food.
• Health Benefits: Proper nutrient intake supports overall health, bone development, and disease prevention.

Can You Restore Lost Calcium?

Once calcium is lost during cooking, it cannot be restored. Therefore, focusing on preserving calcium through cooking methods is crucial. To ensure adequate calcium intake:

• Diversify Cooking Methods: Use a mix of steaming, microwaving, and minimal boiling.
• Incorporate Calcium-Rich Foods: Include a variety of calcium-rich foods in your child’s diet to compensate for any losses during cooking.

Additional Tips

• Avoid Overcooking: Overcooking can lead to higher nutrient loss, including calcium.
• Use Minimal Water: For methods that require water, use just enough to cook the food without excessive loss of nutrients.
• Combine Methods: Combining cooking methods, like steaming followed by a brief bake, can help retain calcium.

Understanding how different cooking methods impact calcium content can help you make better choices for preserving this essential nutrient. Steaming, microwaving, and minimal boiling are generally the best methods for retaining calcium. By paying attention to how you cook, you ensure your child gets the calcium they need for healthy growth and development.

Calcium and Dietary Restrictions

What is Calcium?

Calcium is a vital mineral that helps build and maintain strong bones and teeth. It plays a key role in muscle function, nerve signaling, and blood clotting. For children, calcium is crucial for proper growth and bone development.

How Do Dietary Restrictions Affect Calcium Intake?

Dietary restrictions can limit calcium sources, leading to potential deficiencies. Common dietary restrictions include:

• Lactose Intolerance: Individuals with lactose intolerance can’t properly digest lactose, a sugar in dairy products. This can limit calcium intake if dairy is the main source of calcium in the diet.
• Vegetarianism/Veganism: Vegetarians and vegans may avoid animal products, including dairy, which are rich in calcium. This can lead to lower calcium intake unless alternative sources are consumed.
• Gluten Sensitivity/Celiac Disease: People with gluten sensitivity or celiac disease often avoid gluten-containing foods. Some gluten-free products are low in calcium, which can affect overall calcium intake.

When is Calcium Intake a Concern?

Calcium intake becomes a concern during times when children have increased needs or face dietary restrictions. These times include:

• Growth Spurts: Children going through growth spurts need more calcium to support rapid bone growth.
• Dietary Changes: When children switch to a restricted diet (e.g., becoming vegan or gluten-free), it’s important to monitor calcium intake to ensure they get enough from other sources.

Why is Adequate Calcium Important?

Adequate calcium is essential for several reasons:

• Bone Health: Calcium helps build and maintain strong bones. A deficiency can lead to weak bones, increasing the risk of fractures and osteoporosis.
• Dental Health: Calcium is crucial for developing strong teeth. A lack of calcium can lead to dental issues.
• Overall Development: Calcium supports proper muscle function, nerve signaling, and blood clotting. Deficiency can impact overall health and development.

Can You Get Enough Calcium with Dietary Restrictions?

Yes, but it requires careful planning:

• For Lactose Intolerance: Opt for lactose-free dairy products or fortified plant-based milk (e.g., almond, soy, or oat milk).
• For Vegetarians/Vegans: Include calcium-rich plant-based foods such as leafy greens (kale, bok choy), almonds, tofu, and fortified plant-based milk. Supplements might also be considered.
• For Gluten Sensitivity/Celiac Disease: Choose gluten-free foods fortified with calcium, such as gluten-free cereals and breads.

Calcium is important for children’s growth. Dietary restrictions can affect calcium intake, but with proper planning and alternative sources, children can still meet their calcium needs. Always consult with a healthcare provider or nutritionist to ensure balanced nutrition.

Additional Resources

• https://www.urmc.rochester.edu/childrens-hospital/nutrition/calcium.aspx
• https://extension.psu.edu/nondairy-foods-with-calcium
• https://nutritionsource.hsph.harvard.edu/calcium/
• https://www.ndsu.edu/agriculture/extension/publications/get-your-calcium-rich-foods
• https://richmond.ces.ncsu.edu/2023/12/the-benefits-of-incorporating-calcium-rich-foods-into-your-diet-in-2024/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10521993/
• https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
• https://health.gov/myhealthfinder/healthy-living/nutrition/calcium-shopping-list
• https://www.cdc.gov/nutrition/infantandtoddlernutrition/foods-and-drinks/cows-milk-and-milk-alternatives.html

FAQs

Q: How much calcium do children need daily?

A: The recommended daily intake varies by age. For example, children aged 1-3 need about 700 mg per day, while those aged 4-8 need about 1,000 mg.

Q: Can calcium be absorbed from non-dairy sources?

A: Yes, non-dairy sources like leafy greens, fortified foods, and nuts can also provide calcium, though some may be less easily absorbed than dairy.

Q: What if my child is lactose intolerant?

A: Lactose-free dairy products, fortified non-dairy milk (like almond or soy milk), and calcium-rich plant foods are good alternatives.

Q: How can I ensure my child gets enough calcium?

A: Incorporate a variety of calcium-rich foods into their diet and use cooking methods that preserve nutrients.

Q: Can non-dairy calcium sources provide enough calcium for children?

A: Yes, non-dairy sources can provide adequate calcium, especially when fortified products are included and a variety of sources are consumed.

Q: Are there any downsides to consuming only non-dairy calcium sources?

A: Non-dairy sources may not always offer the same level of calcium absorption as dairy, but fortified options can effectively meet calcium needs.

Q: How can I make sure my child is getting enough calcium from non-dairy sources?

A: Incorporate a mix of fortified non-dairy products and naturally calcium-rich foods into their diet. Check labels and consult with a healthcare provider if needed.

Q: Are calcium-fortified foods as effective as natural sources?

A: Yes, they can be effective, but they should complement, not replace, natural sources of calcium.

Q: Can I get too much calcium from fortified foods?

A: It’s possible to get too much calcium, so it’s important to balance fortified foods with other sources and consult with a healthcare provider.

Q: What are the best sources of calcium for a vegan diet?

A: Fortified plant-based milk, juices, and cereals, along with leafy greens, nuts, and seeds.

Q: How can I ensure my child gets enough calcium?

A: Include calcium-rich foods in their diet such as dairy products, leafy greens, and fortified cereals. Consider discussing supplements with a healthcare provider if needed.

Q: What are the symptoms of calcium deficiency in children?

A: Symptoms include bone pain, muscle cramps, and delayed growth. If you notice these signs, consult a healthcare professional.

Q: Can calcium supplements be used instead of dietary sources?

A: While supplements can help, it’s best to get calcium from food sources. Consult a healthcare provider before starting any supplements.

Q: Can calcium be completely lost during cooking?

A: While some loss is possible, using methods like steaming and microwaving can minimize nutrient loss.

Q: Is it okay to boil vegetables if I use the cooking water in soups?

A: Yes, using the cooking water in soups can help retain some of the lost nutrients, including calcium.

Q: What are the best sources of calcium for lactose-intolerant children? A: Lactose-free dairy products, fortified plant-based milk, and calcium-fortified juices are good options.

Q: How can vegetarians ensure they get enough calcium?

A: Include calcium-rich plant-based foods and consider calcium supplements if necessary.

Q: Are there specific foods high in calcium for children with celiac disease?

A: Yes, look for gluten-free foods that are fortified with calcium, such as certain cereals and bread.

Disclaimer: This information is for educational purposes only. Always consult with a healthcare provider for personalized advice.