Supplement-free ways to get the calcium you need

We all know that calcium is very important for bone health, but it is also crucial for the health of our muscles and nerves. Many of us do not get enough calcium and use supplements, but there is some concern about their safety. According to Jackie Oleski, R.D., L.D., a registered dietician at Piedmont Hospital, adults need 1,000 to 1,300 milligrams of calcium daily. “The best sources from food are dairy products,” she says. “Dairy products per serving give us about 300 milligrams of calcium and while there are many other foods that are good sources of calcium, they don’t come close to meeting the amount that dairy provides us.”

If you do not like dairy products, she recommends eating plenty of fruits, whole grains and vegetables and looking for products fortified with calcium, such as orange juice, cereal and margarine. “Cabbage, kale and broccoli are all good sources of calcium and kale happens to be an exceptional one,” she adds. “These vegetables give us about 100 milligrams per serving. So, while they give us some calcium, they are still not a significant source.”

She advises that you get plenty of vitamin D from your diet to aid in calcium absorption. In fact, some calcium-rich foods are also good sources of vitamin D, like milk. Remember that some ingredients, such as oscillates and caffeine, can interfere with calcium absorption. “If you put coffee and cream together, you may not get all the calcium from the milk you put in the coffee,” Oleski says.

What’s the take-home message, especially for women fearful of taking calcium supplements? “I recommend getting at least two to three servings of dairy every day, along with those other foods that are good sources, such as kale, broccoli and cabbage, and calcium-fortified foods.”

So remember, your diet is one of the best ways to get your recommended daily calcium intake. In addition to a calcium-rich diet, be sure to get plenty of exercise. Workouts can help prevent osteoporosis and keep your bones strong.

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