Calcium is most easily absorbed from milk and dairy products.
Calcium is one of the most widely distributed nutrients in food, calcium absorption needs to take into account the calcium content in food and the amount of food consumed, calcium-containing foods with higher milk and dairy products, seaweed, shrimp, sesame paste, beans and green leafy vegetables, liquid calcium is easier to absorb than solid calcium, because milk has a full range of nutrients, the composition of the proportion of the appropriate, easier to absorb calcium.
Green leafy vegetables have high calcium content but poor absorption, can be combined with other foods, balanced intake. In addition to milk and dairy products soybean is also a good source of calcium, but also higher nutrient food, adults should consume the equivalent of 300 grams of fresh milk every day, milk and dairy products, soybean daily intake of 25 to 35 grams.
Calcium supplementation should also be in moderation, especially the use of calcium fortification, calcium excess may increase the risk of hypercalcemia, alkalosis, kidney stones and renal dysfunction.