In our quest for better health, understanding the sources of essential nutrients is paramount. Calcium, a mineral crucial for strong bones and overall well-being, can be found in various sources. As Dr Taher Mahmud, Co-Founding Clinician of London Osteoporosis Clinic and trustee of the Global Osteoporosis Foundation, advocates for better bone and general health literacy, let’s embark on a journey to uncover the diverse sources of calcium and how to estimate your calcium intake using the Calcium Calculator.

Diverse Sources of Calcium:

  1. Dairy Products: When we think of calcium, dairy products often come first. Milk, yoghurt, and cheese are rich in calcium, making them staple choices for those looking to boost their calcium intake.
  2. Leafy Greens: Mother Nature provides leafy green vegetables like kale, broccoli, and collard greens. These greens are not only nutritious but also packed with calcium.
  3. Fish with Edible Bones: Certain fish, such as canned sardines and salmon, are delicious and a great source of calcium due to their edible bones.
  4. Tofu and Tempeh: If you prefer plant-based options, tofu and tempeh are excellent choices. They are versatile and can be incorporated into various dishes.
  5. Nuts and Seeds: Almonds, chia seeds, and sesame seeds are among the calcium-rich options in the nut and seed category. They can be enjoyed as snacks or added to your meals.
  6. Fortified Foods: In today’s market, you can find an array of fortified foods, including plant-based milk alternatives, orange juice, and breakfast cereals. These products are often enriched with calcium to support your dietary needs.
  7. Supplements: In some cases, healthcare professionals may recommend calcium supplements. It’s essential to consult with a healthcare provider before adding supplements to your routine.
  8. Bone Broth: Homemade bone broth is a comforting food and a source of calcium from the bones used in the preparation.
  9. Fruits: While not as rich in calcium as other sources, fruits like figs and oranges provide a small but valuable amount of this essential mineral.

By incorporating these diverse sources of calcium into your diet, you can better support your bone health and overall well-being. Dr Taher Mahmud’s mission is to help individuals develop a sense of awe about themselves and serve humanity unconditionally, and understanding the importance of calcium is a vital step in achieving this goal.

Using the Calcium Calculator:

To take the guesswork out of your calcium intake, we invite you to use the Calcium Calculator provided by YouOptimised. It’s a simple yet powerful tool that allows you to estimate your daily calcium intake based on your diet. You can access the Calcium Calculator at

Why is this important? Calcium is an essential mineral that contributes to the strength and density of our bones. Ensuring that you get adequate calcium is crucial in preventing conditions like osteoporosis and maintaining overall health. Using the Calcium Calculator, you can gain insights into your calcium intake and make informed decisions about your diet.

But that’s not all! Dr Taher Mahmud’s mission is not just about individual health; it’s about serving humanity unconditionally. We’re thrilled to inform you about the valuable nutrition advice at This resource provides comprehensive guidance on nutrition and bone health, further empowering you to make informed choices about your diet.

By combining your knowledge of diverse calcium sources with the Calcium Calculator and nutrition advice, you’re taking a proactive step towards a healthier and more awe-inspiring you.

Stay curious, stay healthy, and keep exploring the calcium-rich world of nutrition!

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