Photos: #Being13 in the social media age.  1 I like made this google document on all my rules and requirements on how to take a selfie. I take a lot of pictures, but don't judge, I take like 100 usually, or like 150, maybe 200 sometimes if I really can't get a right one.
The main calcium contenders are milk, yogurt, and cheese, but dairy shouldnât be the only dietary pit stop to fill up on this nutrient. Leafy greens, seafood, legumes, and fruit also contain calcium and many foods and drinks are fortified with the mineral.
Some foods like spinach, which is often suggested as a good dietary source of calcium, are only 5% absorbable, which make them great for other nutrients but not a good source of calcium. Bottom line: We need about 300-400 milligrams of absorbed calcium per day from food sources and not much more than that.