Understanding What is a good source of calcium Quizlet Answers and Beyond

December 10, 2025 •

4 min read

Over half of all Australians aged 2 years and over, and a significant portion of the global population, consume inadequate levels of calcium from food sources. For students and others seeking quick answers, platforms like Quizlet compile information, but understanding the context behind a simple flashcard answer is crucial for real-world application. This guide expands on common Quizlet topics to provide a deeper understanding of dietary calcium.

Quick Summary

This article details various food and supplement options rich in calcium, expanding on common Quizlet themes. It covers both dairy and non-dairy sources, discusses factors influencing absorption, and clarifies common nutritional misconceptions for better bone health.

Key Points

Dairy is highly bioavailable: Milk, yogurt, and cheese are excellent sources of calcium, and the body absorbs it efficiently.
Not all calcium-rich plants are equal: Vegetables like kale and bok choy have high bioavailability, unlike spinach, which contains oxalates that inhibit absorption.
Fortified foods are a crucial alternative: For those avoiding dairy, fortified products like plant-based milks, orange juice, and cereals are reliable calcium sources.
Vitamin D is a necessary partner: Adequate Vitamin D is essential for the body to properly absorb calcium from both food and supplements.
Supplements are not a replacement: While useful, supplements should complement a diet rich in calcium, not replace it entirely. Spacing out intake helps with absorption.
Canned fish offers a two-for-one benefit: Canned salmon and sardines with bones provide both calcium and Vitamin D, which work together for bone health.

Demystifying Calcium with a Quizlet Foundation

Quizlet is a popular tool for memorizing key facts, and flashcard sets on calcium often list a variety of food sources. While these lists are a great starting point, a complete understanding requires context about bioavailability, absorption, and dietary variety. Calcium is essential for building and maintaining strong bones, nerve transmission, muscle function, and blood clotting. This guide breaks down the typical Quizlet-style answers to provide a more holistic picture of how to meet your daily calcium needs.

Top Dairy Sources of Calcium

Dairy products are traditionally considered some of the best dietary sources of calcium, largely due to their high concentration and good absorption rate (about 30%).

Milk and Yogurt

Milk: A single cup of milk can provide approximately 300 mg of calcium. Fortified milks, including dairy-based varieties, can offer even more.
Yogurt: Low-fat yogurt is an excellent source. An 8-ounce serving can contain over 400 mg of calcium, significantly contributing to daily requirements. Natural yogurt and Greek yogurt are also strong contenders.
Cheese: Different types of cheese vary in calcium content. Cheddar and part-skim mozzarella are particularly rich. One and a half ounces of part-skim mozzarella can provide 333 mg of calcium.

Excellent Non-Dairy and Plant-Based Calcium Sources

For individuals with lactose intolerance, dairy allergies, or those following a vegan diet, numerous non-dairy alternatives exist.

Fortified Plant-Based Products

Plant-based milks: Many soy, almond, and oat milks are fortified with calcium to match or exceed the levels in dairy milk. Checking the label is essential to confirm fortification.
Fortified orange juice: Certain brands of orange juice are calcium-fortified, offering a convenient source.
Fortified cereals and breads: Many cereals and breads are fortified with calcium, which is especially helpful for boosting intake.

Other Notable Sources

Tofu: Tofu that has been set with calcium sulfate is a powerful non-dairy source. Half a cup of firm tofu can provide over 250 mg of calcium.
Canned fish with bones: Sardines and canned salmon with the bones are exceptionally high in calcium. Three ounces of canned sardines can offer over 300 mg of calcium.
Leafy green vegetables: Certain greens offer good calcium with high bioavailability. Examples include kale, bok choy, and collard greens.

The Crucial Role of Absorption

Just eating calcium isn't enough; your body must be able to absorb it effectively. This is where other nutrients play a vital role.

The Vitamin D Connection

Vitamin D is a key facilitator of calcium absorption in the gut. Without adequate vitamin D, your body can only absorb a small fraction of dietary calcium. Good sources of vitamin D include fatty fish (salmon, tuna), egg yolks, and fortified foods like milk and cereals. The best natural source is sunlight exposure.

Absorption Inhibitors to Consider

Some plant-based foods contain compounds called oxalates and phytates, which can bind to calcium and reduce its absorption.

Spinach: While high in calcium, spinach contains high levels of oxalates, which significantly hinder absorption. Cooking can help, but it is not a primary source for calcium intake.
Other foods: Rhubarb, sweet potatoes, beans, and grains also contain oxalates or phytates. While these foods are healthy, it is wise to not rely on them for your primary calcium intake.

The Role of Magnesium and Vitamin K

Magnesium is a co-factor for converting Vitamin D into its active form, which is necessary for calcium absorption. Vitamin K helps direct calcium to the bones and prevents it from being deposited in soft tissues.

Comparison of Common Calcium Sources


Source Type	High Bioavailability Sources	Inhibitors Present?	Dietary Considerations
Dairy	Milk, yogurt, cheese	No	Best for non-vegans or those without lactose intolerance.
Plant-Based	Kale, bok choy, fortified soy milk, calcium-set tofu	Minimal in listed items	Excellent for vegan/lactose-intolerant individuals.
Seafood	Canned sardines and salmon with bones	No	Contains Vitamin D as well. Ensure bones are included.
Oxalate-Rich Greens	Spinach, rhubarb	Yes, high oxalate content inhibits absorption	Contains other valuable nutrients but should not be relied upon for calcium.
Fortified Foods	Fortified cereals, orange juice	No	Convenient, but check labels for fortification amounts.

Conclusion: Beyond the Quizlet Cards

While flashcards are useful, building a diet rich in calcium involves more than memorizing a list of foods. For a good source of calcium, Quizlet often highlights dairy, fish with bones, and some greens. A deeper understanding reveals that factors like bioavailability, the presence of absorption inhibitors (like oxalates), and the critical role of Vitamin D and magnesium are just as important. A balanced approach incorporating a variety of dairy, fortified, and high-bioavailability plant sources is the most effective way to ensure optimal intake. For personalized dietary advice, always consult a healthcare professional. Consult the NIH Office of Dietary Supplements for detailed recommendations.

Frequently Asked Questions

For those who are lactose intolerant, excellent sources include fortified plant-based milks (like soy or almond), calcium-set tofu, canned salmon or sardines with bones, and green vegetables such as kale and bok choy.

While spinach contains a good amount of calcium, it also has high levels of oxalates. Oxalates bind to calcium, significantly reducing its absorption by the body, so it is not considered a reliable source for meeting calcium needs.

Vitamin D is crucial because it helps the body absorb calcium from the intestines. Without sufficient Vitamin D, the body's ability to absorb dietary calcium is severely limited, impacting bone health.

Lesser-known but good sources include white beans, chia seeds, almonds, and dried figs. Some seaweeds, like kelp, also contain notable amounts.

No, supplements do not necessarily offer better absorption. The percentage of calcium absorbed decreases as the dose increases, and food sources often provide other nutrients that aid absorption. It's recommended to get calcium from food first and supplement only as needed.

The recommended daily intake for most adults aged 19–50 is 1,000 mg. This amount increases for older adults, particularly for women over 50.

Yes. High intake of caffeine can slightly reduce calcium absorption and increase excretion through urine. Similarly, a high-sodium diet can increase the amount of calcium lost through urination.