Why calcium?
Mom always told you to drink your milk, but did you listen? Although it’s one of the easiest ways to get your daily dose of calcium, not everyone can stomach dairy. Still, we all need calcium for strong, healthy bones, teeth and muscles. “The average American needs about 1,000 milligrams of calcium per day, more or less depending on their age group,” says Isabel Maples, a registered dietitian and nutritionist in Haymarket, Virginia, and spokeswoman for the Academy of Nutrition and Dietetics. If milk isn’t your thing, but you don’t want to come up short, consider these additional sources of calcium:
Canned seafood
It may not measure up to shrimp skewers, but Maples says you’ll get the most calcium from seafood if you buy the inexpensive canned variety. “That’s because they have bones in them,” she says. “They’re soft and edible.” Make sure not to discard those bones, which are typically unnoticeable anyway, Maples adds. One 3-ounce can of pink, canned salmon solids with bone gives you 181 mg of calcium, which is 18 percent of the daily recommended value for adults. Sardines are another great source of calcium; one can delivers 351 mg. Try mixing them into a salad if you’re worried about the taste.
Fortified drinks
Maybe you’re skipping regular milk because of an intolerance or allergy. Consider calcium-fortified soy milk, almond milk, rice milk or orange or cranberry juice. Check for labels on canned frozen juices to ensure they’re “calcium-fortified,” Maples says. Just 6 ounces of calcium-fortified orange juice provides 261 mg of calcium, according to the National Institutes of Health. One 8-ounce glass of fortified soy milk yields 299 mg of calcium. (Budget-conscious shoppers: Pass on the organic or freshly squeezed juices, which don’t always provide extra calcium.)
Beans
“Beans, beans they’re good for your heart …” Did you know they’re also good for your bones? Black-eyed peas pack a particularly hefty dose of calcium; just 1 cup weighs in at 183 mg. Baked beans are also high in calcium, says Sonya Angelone, a registered dietitian in the San Francisco Bay Area and a spokeswoman for the Academy of Nutrition and Dietetics. These calcium-rich beans provide 154 mg of calcium per cup. Soak beans in water for several hours and cook them in fresh water to reduce a naturally occurring substance known as phytate, which can interfere with the body’s absorption of calcium, according to the National Osteoporosis Foundation.
Vegetables
If you’re keen on greens, rejoice! Getting your daily recommended calcium won’t be too difficult. Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, spinach, mustard greens and broccoli are all excellent sources. For example, a half cup of fresh, boiled turnip greens delivers 99 mg of calcium, and 1 cup of raw, chopped kale packs 100 mg, according to the NIH. Maples suggests going a step further and experimenting with additional vegetables, like rhubarb, which provides about 100 mg of calcium.
Nuts and seeds
A single cup of plain almonds delivers 243 mg of calcium. That’s not bad for a midday or between-meals snack. If you’d rather crunch on walnuts, 1 cup provides 78 mg. Hazelnuts are even better, with 1 cup packing 154 mg of calcium. Brazil nuts, found in most grocery stores, provide 213 mg per cup. Add flaxseeds or sunflower seeds to a green leafy salad for even more calcium. If you’re a peanut butter person, consider alternatives such as almond butter, cashew butter or pumpkin seed butter for a boost in calcium with less sodium.
Oatmeal and cereal
Breakfast cereals and hot instant oatmeal offer an easy way to stuff calcium into your diet, Angelone says. Just be sure to grab a low-sugar brand or the old-fashioned rolled oats, which typically have less sugar than some instant packets. One cup of ready-to-eat cereal, meanwhile, can provide anywhere from 100 to 1,000 mg of calcium depending on the brand. For example, 1 cup of Total brings you to the daily recommended 1,000 mg.
Supplements
If you’re having trouble getting enough calcium through food and drink, consider an over-the-counter product. Pharmacists are most likely to recommend the calcium supplement Citracal, according to a survey by U.S. News in partnership with Pharmacy Times. It’s followed by Caltrate, Os-Cal, Tums, Nature Made and Nature’s Bounty. Talk to your doctor or pharmacist before opting for a supplement, since research suggests consuming too much calcium can cause kidney stones or interfere with iron absorption.
More from U.S. News
9 Foods That Can Keep Your Brain Sharp
These Medicines May Cause Bone Loss
11 Simple, Proven Ways to Optimize Your Mental Health
7 Ways to Get Calcium Beyond Milk originally appeared on usnews.com
