Answers about Calcium

When we were first introduced to Herbalife, one of the consultants asked us what kind of calcium supplements we took: plant-based or animal-based.  I wasn't sure, and she mentioned the container would state if it was plant-based.  I looked at my calcium supplements and it didn't say anything about being plant-based.  So I assume it's animal-based...but what was from animal...the lactose, I'd assume?  I wanted to look it up and read up on it.  This was back in April I think.  It's now 6 months later, and I'm finally getting to it.  This article was the most useful:  animal-based vs. plant-based Calcium supplements

This part was shocking to me: “the association between the intake of animal protein and fracture rates appears to be as strong as the association between cigarette smoking and lung cancer.”  That's a pretty strong association!

From what I understand, adult women are supposed to have 1000mg per day.  Ugh, things like this can be frustrating.  I want to make the best choice, but it's not always easy.  So there are non-animal-based calcium supplements, but they contain calcium sources such as limestone and some other inorganic rock.  These can be harmful for the body and may not digest correctly.  So...where do we find supplements?  I guess the best thing to do is increase your daily diet with items in high calcium.  Here is a chart I found from a different article:

Food	Calcium mg
Dairy Products
Skim Milk 1 cup	301
Whole Milk 1 cup	290
Plain Low fat Yogurt 1 cup	415
Cow Milk Cottage Cheese (Paneer) 1 cup	208
Baffalo Milk Cottage Cheese (Paneer) 1 cup	480
Feta cheese 40 g	144
Whipped Cream, 15 g	13
Beans & Grains
White beans 3/4 cup	120
Navy beans 3/4 cup	94
Black Turtle beans 3/4 cup	75
Chickpeas (Chhole) 3/4 cup	58
Tofu 150g	350
Soy bean curd slab 150g	310
Cooked Soy bean 1 cup	130
Instant oats, 1 pkt	165
Fish
Sardines in oil, tinned, 100 g	500
Salmon, tinned, 100 g	91
Fish paste, 35 g	98

Food	Calcium mg
Nuts
Almonds roasted 1/4 cup	93
Brazil Nuts 20 g	34
Hazlenuts 20 g	28
Walnuts 20 g	19
Almonds butter 2 Tbsp	88
Sesame seeds 12 g	80
Rice, plain, boiled 180 g	32
Fruits & Vegetables
Cabbage/bok choy 1/2 cup	190
Turnip greens 1/2 cup	104
Broccoli 1/2 cup	33
Okra 1/2 cup	65
Orange 1/2 cup	52
Orange juice fortified with calcium 1/2 cup	165
Calcium in Breads, Pizza
White bread, 1 slice 30 g	53
Wholemeal bread, 1 slice 30 g	32
Muesli, Swiss style, 50 g	55
Lasagne, 400 g	400
Pizza, cheese & tomato, 410 g	873
Pasta, plain, cooked, 230 g	85