Adding Calcium to Your Diet
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How to Get More Calcium
Calcium isn't only for growing kids. Adults need at least 1,000 milligrams of calcium a day to prevent bone density loss, which can lead to osteoporosis.
Luckily, there are plenty of healthy foods that are naturally high in calcium. Here are a few calcium-rich foods
Nonfat or low-fat dairy: skim milk, Gruyère, Swiss or part-skim ricotta cheese, plain or fruit yogurt
Fortified ready-to-eat cereals: multi-grains with calcium-rich nuts like almonds
Leafy vegetables: Kale, broccoli, arugula and collard greens
Fish: salmon, perch and sardines
Vegan sources: calcium-fortified tofu, soybeans and bok choy
You Need Vitamin D
Vitamin D increases the absorption of calcium by more than 50 percent, so eat foods that are either fortified with vitamin D or contain it naturally, such as fatty fish. Most adults need between 400 and 1,000 international units (IUs) of vitamin D every day.
If you aren't sure you are getting enough calcium or vitamin D in your diet alone – and most adults don't – talk to your doctor about taking supplements.
Calcium by Numbers: Does Your Diet Add Up?
8 oz of nonfat or low-fat yogurt = 400 mg.
8 oz cup of skim milk = 300 mg
3 oz of canned salmon = 150 mg
1/2 cup of bok choy = 100 mg
1 medium orange = 50 mg
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