Get Your Calcium Here!

Eat a variety of foods to get enough of this bone-boosting mineral

Photo: Calcium-rich dairy foods: milk, cheeses.

As we age, our bones weaken, putting us at a greater risk of osteoporosis and fractures. Keep your bones healthy by getting adequate calcium every day.

Calcium is not just a mineral found in teeth and bones. It also affects the functioning of your cardiovascular system, your muscles, nerves, and yes, your bones. The best way to feed your bones is to feed your body these delicious calcium-rich foods.

GOOD NUTRITION

The best natural sources:

  • Dairy
  • Leafy vegetables
  • Canned fish
WOMEN AND MEN
AGE 70 AND OLDER
WOMEN AGES 51-70 MEN AGES 51-70
1,200 mg/day 1,200 mg/day 1,000 mg/day

 

 

 

DAIRY MG OF CALCIUM
Cottage cheese, 8 oz 138
Cheddar cheese, 1½ oz 307
Ricotta, part-skim, 4 oz 337
Milk, 8 oz 276
Yogurt, plain, low fat, 6 oz 311
Frozen yogurt, vanilla, 4 oz 103

SEAFOOD
 
Tinned sardines, 3 oz 325
Canned salmon, 3 oz 181

VEGETABLES AND BEANS
 
Turnip greens, cooked, 1 cup 198
Collard greens, cooked, 1 cup 286
Spinach, cooked, 1 cup 245
Kale, cooked, 1 cup 94
Soybeans, cooked, 1 cup 261
White beans, cooked, 1 cup 161

FORTIFIED
 
Almond, rice, soy milk, 8 oz 300
Orange juice, fortified, 8 oz 348