I-calcium itholakala ngobuningi emhlabeni wezitshalo. Imithombo emihle kakhulu ye-calcium imifino enamaqabunga aluhlaza okumnyama (njenge-broccoli, iklabishi), ama-alimondi, i-sesame tahini, ubisi lwesoya nelayisi, ijusi yewolintshi, nezinye izinhlobo zikashizi we-tofu.
", - kubika i-Harvard School of Public Health, -". Isikole siphinde siphawule ukuthi buncane kakhulu ubufakazi obuhlanganisa ukusetshenziswa kobisi nokuvimbela ukukhumuzeka kwamathambo. Ngaphezu kwalokho, iSikole SaseHarvard sicaphuna ucwaningo oluthi “ubisi” lunengxenye ekulahlekeni kwamathambo, okungukuthi, “ukukhishwa” kwe-calcium emathanjeni. Ukukhanya kwelanga kungenye yemithombo engcono kakhulu kavithamini D. Esikhathini esifudumele, isikhumba sethu sikhiqiza ngokwanele le vithamini uma ubuso nezingalo zivezwa elangeni okungenani imizuzu engu-15-20 ngosuku. Ngesikhathi sezulu esibandayo nesiguqubele, kubaluleke kakhulu ukunaka ngokukhethekile ukuba khona kwemithombo yemifino kavithamini D ekudleni. Ubisi oluningi lwesoya nelayisi luqukethe kokubili i-calcium ne-vitamin D (njengejusi yewolintshi). Lokhu kuyiqiniso ikakhulukazi kubantu bamazwe asenyakatho, lapho kunezinsuku ezimbalwa libalele ngonyaka futhi kuyadingeka ukwenza ukuntuleka kwevithamini.