How much calcium is absorbed from plant foods and should a person get per day?

Calcium - Questions and Answers ABOUT FOODS AND CANCER PREVENTION AND SURVIVAL

Absorption rate for calcium-rich plant foods

QUESTION: How much calcium is absorbed from plant foods?

ANSWER: Table 21 lists the absorption percentages for calcium-rich plant
foods. For comparison, 32 percent of the calcium from cow’s milk is
absorbed. Calcium-rich plant foods also contain many cancer-fighting
nutrients that are not present in dairy products.

QUESTION: How much calcium should a person get per day?

ANSWER: Scientific evidence suggests that calcium intake should be at least
500–600 milligrams per day. Evidence of benefit from higher intakes is
poor. It also makes sense to get plenty of exercise and to have about fifteen
minutes of sunlight exposure daily to ensure adequate vitamin D.

One reason for being cautious about higher calcium intakes is that epidemiologic
studies have linked high calcium intakes to an increased risk of
prostate cancer. Good calcium sources include beans, figs, sweet potatoes, and
especially dark green leafy vegetables, such as broccoli, collard greens, kale,
mustard greens, and Swiss chard. Fortified soymilk and rice milk and calciumfortified
juices provide a great deal of calcium as well. It is also important to
avoid calcium depleters—smoking, animal protein, excess sodium, and excess
caffeine. In addition, eating lots of fruits and vegetables, excluding animal proteins,
and limiting salt intake all help the body retain calcium.7,8