Ask the Nutritionist
Q:
I know I should be getting more calcium, but I don’t like milk and I’d rather not take a supplement. Any suggestions?
Stacy C., Silver Spring, MD
A:
It’s good that you asked. National surveys show that many Americans - especially women - are not consuming enough calcium, which is essential for healthy teeth and bones as well as many other important functions in the body.
The Dietary Reference Intake (DRI, formerly the Recommended Dietary Allowance or RDA) for calcium is 1,000 mg per day for adults 19 to 50 years old, 1,200 mg per day for adults over 50 years of age, and 1,300 mg per day for children aged 9 to 18.
Dairy products are the best source of calcium. To increase your intake, eat yogurt (6 ounces) or cheese (1½ ounces), which contain about 300 milligrams (mg) each. Another option is to add nonfat powdered dry milk to puddings, homemade cookies, muffins, or soups (three tablespoons provide 150 mg).
If you avoid dairy altogether, try these other good sources:
| Dark green leafy vegetables (for example, collards and broccoli) |
150-300 mg (1 cup) |
| Canned salmon (with bones) |
150 mg (3 oz.) |
| Tofu |
130 mg (3½ oz.) |
| Nuts (especially almonds and Brazil nuts) |
130 mg (2 oz.) |
| Legumes (such as kidney and black beans) |
110 mg (1 cup) |
You might also want to include foods that are fortified with calcium, such as orange juice (300 mg per cup) and breakfast cereals (200 mg per cup).
As magnesium and vitamin D are critical for calcium absorption, be sure to get enough of these every day, too. Experts recommend 400-600 International Units (IU) of vitamin D and 350 mg of magnesium. You can get vitamin D from fortified dairy products, egg yolks, saltwater fish and liver. Good sources of magnesium include wheat bran, brown rice, legumes, halibut, green vegetables and nuts.
Consuming the recommended amount of calcium daily, along with a healthy, balanced diet, can help protect against osteoporosis. For more information, please see the National Osteoporosis Foundation website at www.nof.org/prevention/calcium.htm.
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