Calcium is crucial for proper function of your muscles, nervous system and for strong bones and teeth. When you don't get enough calcium from your diet, you will lose calcium from your bones in order to keep the muscles and nerves healthy. Cow's milk and dairy products are probably the most well-known dietary source of calcium since one cup of cows' milk has 276 mg calcium. Experts recommend that everyone consumes three servings of dairy every day or gets 1000-1200 mg per day depending on your age.
Many people are lactose-intolerant, allergic to cow's milk, or they may desire to exclude dairy products from their diet. While cow’s milk is an important source of calcium, there are other sources available. Below are some other foods that have calcium as well. See sample labels below comparing all Nutritional Content, including calcium:
· One cup raw kale (90 mg calcium)
· One cup of pinto beans (79 mg calcium)
· Three ounces of canned salmon with bones (181 mg calcium)
· One cup of tofu yogurt (309 mg calcium)
· One cup of chopped broccoli (43 mg calcium)
Another option is to purchase calcium-fortified foods. You can easily find calcium-fortified foods in the grocery store. For example, fortified orange juice has more than 200 mg calcium per cup, and one cup of Total cereal has over 1000 mg calcium. Use rice, almond or soy milk with the cereal, instead of cow's milk if you cannot tolerate dairy.
Many cereals and breads have added calcium. Another good choice is fruit juice fortified with calcium. An 8-ounce glass of calcium-fortified apple juice has 100 mg of calcium; fortified orange juice or grapefruit juice has between 300 and 350 mg. Soy milk, a protein-rich drink made from pressed cooked soybeans, doesn't naturally have calcium, but you can buy a calcium-fortified version.
If you suspect your diet is still short on calcium, you may want to take a daily supplement. These are available in a variety of doses and forms. To maximize absorption, don't take more than 500 mg at once and try to pop the pill when you're having a meal or snack for the best absorption. Avoid having any coffee or tea with the supplement since this can block absorption.
Rebecca
