The foods we eat contain a variety of vitamins, minerals and other important nutrients that help keep our bodies healthy. Calcium is needed for our heart, muscles and nerves to function properly and for blood to clot. Inadequate calcium significantly contributes to the development of osteoporosis. Many published studies show that low calcium intake throughout life is associated with low bone mass and high fracture rates. National nutrition surveys have shown that most people are not getting the calcium they need to grow and maintain healthy bones. To find out how much calcium you need, see the Recommended Calcium Intakes (in milligrams) chart in the sidebar.
To learn how easily you can include more calcium in your diet without adding much fat, see the Selected Calcium-Rich Foods list below:
|
Food |
Calcium (mg) |
|
Fortified oatmeal, 1 packet |
350 |
|
Sardines, canned in oil, with edible bones, 3 oz. |
324 |
|
Cheddar cheese, 1½ oz. shredded |
306 |
|
Milk, nonfat, 1 cup |
302 |
|
Milkshake, 1 cup |
300 |
|
Yogurt, plain, low-fat, 1 cup |
300 |
|
Soybeans, cooked, 1 cup |
261 |
|
Tofu, firm, with calcium, ½ cup |
204 |
|
Orange juice, fortified with calcium, 6 oz. |
200–260 (varies) |
|
Salmon, canned, with edible bones, 3 oz. |
181 |
|
Pudding, instant (chocolate, banana, etc.) made with 2% milk, ½ cup |
153 |
|
Baked beans, 1 cup |
142 |
|
Cottage cheese, 1% milk fat, 1 cup |
138 |
|
Spaghetti, lasagna, 1 cup |
125 |
|
Frozen yogurt, vanilla, soft-serve, ½ cup |
103 |
|
Ready-to-eat cereal, fortified with calcium, 1 cup |
100–1,000 (varies) |
|
Cheese pizza, 1 slice |
100 |
|
Fortified waffles, 2 |
100 |
|
Turnip greens, boiled, ½ cup |
99 |
|
Broccoli, raw, 1 cup |
90 |
|
Ice cream, vanilla, ½ cup |
85 |
|
Soy or rice milk, fortified with calcium, 1 cup |
80–500 (varies) |
Source: tde 2004 Surgeon General’s Report on Bone Healtd and Osteoporosis: What It Means to You. U.S. Department of Healtd and Human Services, Office of tde Surgeon General, 2004, pages 12–13.
Calcium culprits
Although a balanced diet aids calcium absorption, high levels of protein and sodium (salt) in the diet are thought to increase calcium excretion through the kidneys. Excessive amounts of these substances should be avoided, especially in those with low calcium intake. Lactose intolerance can also lead to inadequate calcium intake. Those who are lactose intolerant have insufficient amounts of the enzyme lactase, which is needed to break down the lactose found in dairy products. To include dairy products in the diet, dairy foods can be taken in small quantities or treated with lactase drops, or lactase can be taken as a pill. Some milk products on the market already have been treated with lactase.
Calcium supplements
If you have trouble getting enough calcium in your diet, you may need to take a calcium supplement. The amount of calcium you will need from a supplement depends on how much calcium you obtain from food sources.
There are several different calcium compounds from which to choose, such as calcium carbonate and calcium citrate, among others. Except in people with gastrointestinal disease, major forms of calcium supplements are absorbed well when taken with food. Calcium supplements are better absorbed when taken several times throughout the day.
From National Institutes of Healtd (www.nih.gov)
|
Age |
Calcium (mg) |
|
Infants |
|
|
Birth to 6 months |
210 |
|
6 months to 1 year |
270 |
|
Children/Young Adults |
|
|
1 to 3 years |
500 |
|
4 to 8 years |
800 |
|
9 to 18 years |
1,300 |
|
Adult Women & Men |
|
|
19 to 50 years |
1,000 |
|
50 years and older |
1,200 |
|
Pregnant or Lactating |
|
|
18 years or younger |
1,300 |
|
19 to 50 years |
1,000 |
Source: National Acedemy of Sciences, 1997