While calcium supplementation can be an effective way to ensure adequate calcium intake, several concerns make obtaining calcium through diet a preferable option for many individuals. One major issue with calcium supplements is the potential increased risk of cardiovascular events; some studies have suggested that high doses of supplemental calcium may contribute to coronary artery calcification and heart disease. Additionally, excessive calcium from supplements can lead to kidney stones by increasing the amount of calcium excreted in the urine, which can crystallize and form stones. Supplements might also interfere with the absorption of other essential nutrients like zinc, magnesium, and iron. Furthermore, the body often absorbs calcium more efficiently from food sources due to the presence of other vitamins and minerals that aid in its absorption, such as vitamin D, magnesium, and phosphorus. Consuming a varied diet rich in calcium contributes to overall nutritional balance and provides other health benefits from whole foods, such as fiber, phytonutrients, and antioxidants. Therefore, it is generally recommended to prioritize dietary sources of calcium over supplements whenever possible.

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Below is a list of 40 calcium-rich foods to help you diversify your diet and meet your calcium needs:

1. **Milk**
2. **Cheddar cheese**
3. **Parmesan cheese**
4. **Plain yogurt**
5. **Kale**
6. **Spinach**
7. **Collard greens**
8. **Fortified soy milk**
9. **Fortified almond milk**
10. **Fortified oat milk**
11. **Fortified orange juice**
12. **Fortified cereals**
13. **Sardines**
14. **Canned salmon (with bones)**
15. **Tofu (made with calcium sulfate)**
16. **Chia seeds**
17. **Almonds**
18. **Sesame seeds**
19. **Tahini**
20. **White beans**
21. **Chickpeas**
22. **Dried figs**
23. **Rhubarb**
24. **Kelp (seaweed)**
25. **Bok choy**
26. **Broccoli**
27. **Swiss chard**
28. **Turnip greens**
29. **Mustard greens**
30. **Edamame**
31. **Watercress**
32. **Black-eyed peas**
33. **Hazelnuts**
34. **Brazil nuts**
35. **Pistachios**
36. **Sunflower seeds**
37. **Sesame oil**
38. **Molasses**
39. **Prickly pear cactus (nopal)**
40. **Quinoa (fortified or naturally occurring)**

Incorporating a diverse range of these foods can help ensure you get an ample supply of calcium along with other essential nutrients for overall health.

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