Ana samun Calcium da yawa a cikin duniyar tsiro. Mafi kyawun tushen calcium wasu kayan lambu masu duhu kore (kamar broccoli, kabeji), almonds, sesame tahini, madarar soya da shinkafa, ruwan lemu, da wasu nau'in cuku na tofu.
", - rahoton Harvard School of Public Health, - ". Har ila yau, makarantar ta lura cewa, akwai ƙananan shaida da ke haɗa shan kiwo tare da rigakafin osteoporosis. Bugu da ƙari, Makarantar Harvard ta buga bincike da ke nuna cewa "madara" yana taimakawa wajen asarar kashi, wato, "wanke" na calcium daga kashi. Hasken rana yana daya daga cikin mafi kyawun tushen bitamin D. A lokacin dumi, fatarmu tana samar da isasshen wannan bitamin idan fuska da hannaye suna fuskantar rana na akalla minti 15-20 a rana. A lokacin sanyi da gajimare, yana da matukar muhimmanci a ba da kulawa ta musamman ga kasancewar tushen ganyayyaki na bitamin D a cikin abinci. Yawancin madarar waken soya da shinkafa sun ƙunshi duka calcium da bitamin D (kamar ruwan lemu). Wannan lamari dai yana faruwa ne musamman ga al’ummar kasashen arewacin kasar, inda a duk shekara ake samun karancin ranaku, kuma ya zama dole a gyara karancin bitamin.