Where to Get More Calcium

Tips for Getting More Calcium
By Shereen Jegtvig, About.com Guide
Updated September 14, 2011
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
from about.com

Calcium is one of the major minerals your body needs to function properly. Most adults need from 1000 to 1200 milligrams (mg) calcium per day and teenagers need about 1300 mg per day. Your body also needs adequate amounts of vitamin D to be able to utilize calcium properly.

Choosing Calcium-Rich Dairy Products

Consuming three cups of dairy products each day should provide you with enough calcium. One cup of dairy is equal to one cup of milk, one cup of yogurt or 1.5 to 2.0 ounces of cheese (about the size of two dominoes):

    One cup fluid milk has 300 mg calcium
    One cup plain yogurt has 488 mg calcium
    Two ounces of cheddar cheese has 400 mg calcium
    Two ounces of blue cheese has 300 mg calcium

You can increase your dietary dairy calcium intake a few ways:

    Add dry milk powder to soups and sauces
    Drink milk as a beverage
    Use low- or non-fat milk in smoothies
    Eat low- or non-fat yogurt as a snack or for dessert
    Top cooked vegetables with cheese
    Add a slice of cheese to a sandwich

Dairy products are rich in calcium, but they can also be high in fat. Choose low-fat or non-fat milk and dairy products when possible. Food safety is importent too. Keep fresh milk and dairy products in the refrigerator and avoid raw milk. Pasteurization doesn't change the calcium content of dairy products.

Non-Dairy Sources of Calcium

Not every one consumes dairy products. Vegans don't consume any form of animal products including milk, cheese or other dairy products. People with lactose intolerance can't digest milk sugar properly, and some people just don' t like dairy products. These people can get calcium from non-dairy sources. Green leafy vegetables, broccoli, whole sardines, soy and other legumes, and nuts:

    One cup raw kale has 90 mg calcium
    One cup of pinto beans 80 mg calcium
    Three ounces of canned salmon with bones has 180 mg calcium
    One cup of tofu (soy) yogurt has 310 mg calcium
    Three ounces of canned sardines has 330 mg calcium
    One-half cup cooked turnip greens has 100 mg calcium
    One cup of chopped broccoli has 43 mg calcium

You can also buy calcium-fortified orange juice, breakfast cereal, soy milk and rice beverages. Calcium is also available as a dietary supplement. Speak to your health care provider before taking calcium or other dietary supplements.

Vitamin D

Your body makes vitamin D when your skin is exposed to sunlight. You need a few minutes of sun exposure on your face, arms or legs, about two days each week. Vitamin D doesn't occur in many foods. You can get the daily recommended amount of vitamin D by eating three ounces of salmon or mackerel, or you can get smaller amounts from egg yolks, beef liver and some mushrooms. Vitamin D is often added to dairy products, calcium supplements and foods that are calcium-fortifed.

Calcium-Rich Recipes

These recipes are made with healthy calcium-rich ingredients:

    Dairy-free almond-maple buttermilk pancakes are made with soy milk and almond meal.
    Low-fat broccoli soup is made with broccoli and non-fat milk.
    Vegan colcannon with kale is made with kale and soy milk.
    Easy to make cheese quesadillas are a calcium-rich snack for kids.
    Healthier peanut butter rice crispy treats can be made with calcium-fortifed rice cereal.
    Basic pinto beans can be served as a calcium and protein-rich side dish.
    Canned salmon (with the bones) can be used to make salon patties.

MY THOUGHTS

I stayed away from milk for years. Now, I'm forced to drink it.  Regularly.  Good that I love tofu though.