l already eat cheese and drink milk, but what other foods have high calcium?And will increasing my calcium make my teeth whiter and stronger?

Do l need to eat dairy products to get enough calcium? Are not they high in fat?
It is a good idea to have some milk or other dairy products every day, because they r the richest sources of calcium. They also contain other valuable vitamins & minerals, as well as protein. Some dairy products can be high in fat, but there r plenty of lower-fat options u can choose, or u could have just a small amount of the high-fat varieties. To cut down on fat, try using:


skimmed or semi-skimmed milk
low-fat spread instead of butter
cottage cheese, low-fat cream cheese & reduced-fat versions of hard cheeses such as Cheddar, Cheshire & Edam
low-fat yoghurt or fromage frais
yoghurt instead of cream in cooking, or less of a stronger-tasting cheese
Calcium is especially important for growing children & young people, to help build healthy bones & teeth. Two glasses (300ml) of full-fat milk will provide enough calcium for children aged one to three.

Remember children need full-fat milk until they're at least two. After this age, u can gradually start giving them semi-skimmed milk, as long as they're eating a varied diet. But fully skimmed milk is not suitable for children under five.

Adults also need plenty of calcium. If u have one glass (200ml) of semi-skimmed milk, a small pot (150g) of low-fat fruit yoghurt & 40g hard cheese, that would provide roughly the amount of calcium an adult needs in one day.

Canned sardines, & other fish where we eat the bones, r good sources of calcium. If u eat canned sardines in tomato sauce, two slices of toast, an orange & a small pot of fruit fromage frais, that would also give an adult enough calcium for the day.

Other sources of calcium include fortified breakfast cereal, soya beans, tofu, soya drinks with added calcium, dried figs, okra, curly kale, rice pudding & baked beans.

To find out how much fat & saturated fat is in a food, look at the nutrition information on the label.


Info about healthy bones from the national osteoporosis society
https://nos.org.uk/NetCommunity/SSLPage.aspx?pid=248&srcid=234


Leaflet about what to eat for healthy bones -
https://nos.org.uk/NetCommunity/Document.Doc?id=50

Take calcium supplements

yoghurt's
supplements which u can get from the chemist not very expensive either.

If you increase your eating of sardines, broccoli, and green vegetables like bok choy or kale this will be a good beginning in your efforts to increase the foods you eat that have natural calcium in them. Don ‘t forget milk and other diary products, they are the easiest sources so increase you intake of these daily. You can also increase your intake of calcium from fortified cereals and juices. This is another easy source.