It is recommended that adults get 1,000 to 1,200 mg (milligrams) of calcium each day. Yet with all its obvious benefits, many people do not get enough of this mineral in their daily diet. So we’ve compiled suggestions for increasing your calcium intake, from the obvious to the not-so-common:
1. CALCIUM SUPPLEMENTS: The National Institutes of Health recommends calcium supplements with familiar brand names whose labels state “purified” or have the USP (United States Pharmacopeia) symbol. Calcium supplements with Vitamin D may help your body better absorb the calcium. Many tablets come in 600 mg – with suggested dosage on the label of one to two tablets per day. Consult with your doctor about the proper amount to supplement your diet.
2. MILK: It’s the first thing that usually comes to mind when we think about calcium intake. Drink skim or 1 percent at most. 1 cup cow’s milk = 300 mg.
3. YOGURT: A word of caution about yogurt: Most yogurts are very high in carbohydrates and added sugars – as much as six teaspoons in six ounces. I encourage clients to start with plain yogurt and add their own fruit, cinnamon, vanilla and even some sugar as needed. Another healthy way to get your calcium: Mix low-fat yogurt with ranch dip mix to dunk veggies. 1 cup of yogurt = 300 to 400 mg.
4. CHEESE: Look for cheeses made with part skim milk, which lowers the fat content. Cheeses that are naturally lower in fat include parmesan, feta, ricotta and part skim mozzarella. A one-ounce serving of cheese varies from approximately 150 mg to 300 mg.
5. VEGGIES: Spinach, broccoli, artichokes and kale all contain calcium. You’ll need to eat quite a few veggies to get a significant amount of calcium. Still, milligrams can add up. One artichoke = 54 mg; Half cup cooked broccoli = 36 mg; One cup cooked kale = 32 mg; One cup raw spinach = 30 mg.
6. TOFU: It isn’t just for offbeat vegetarians any more. Good thing, because half a cup of regular tofu, processed with calcium sulfate = approximately 400 mg.
7. CALCIUM-FORTIFIED DRINKS: These are perfect for people who don’t like milk or are lactose intolerant. However, recent reports state that calcium-fortified drinks may vary in their absorbability by the body. 1 cup calcium-fortified orange juice or fortified soy milk = 300 mg.
8. ALMONDS: Nuts are good for you, but high in fat and calories, so be careful not to overdo it! 1 oz of almonds = 80 mg.
9. SALMON AND SARDINES: One sardine, drained with bone = 91 mg; three ounces canned sockeye salmon, drained with bone = 203 mg.
10. MOLASSES: Use two teaspoons of blackstrap molasses as a sweetener. It has approximately the same amount of calcium as a glass of milk. Two teaspoons = 344 mg.
