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Got Calcium? If you’re calcium-conscious, you’re probably already drinking your milk, eating your yogurt and cheese, choosing calcium-rich vegetables such as broccoli, kale and mustard greens. Here are some additional strategies to add to your list: |
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Instead of canned tuna, buy canned salmon for your sandwiches. Salmon, sardines and other fish with edible bones are good sources of calcium.
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If you cook with tofu, look for brands that are processed with calcium sulfate; this increases the amount of calcium significantly.
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Add dry milk when preparing dishes like soups, casseroles, meatloaf and burgers. If you’re watching your fat intake, use nonfat dry milk.
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Choose calcium fortified foods. Many foods are fortified with calcium today. These include breads, English muffins, orange juice, breakfast cerals. So be sure to read your labels.
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Choose calcium-containing supplements. Common calcium ingredients include calcium carbonate, citrate and citrate malate.
The recommended intake for calcium is the highest among the non-energy providing essential nutrients with the only exceptions being phosphorus and water, the latter of which does not have a RDA. The Adequate Intake (AI) for adults (including pregnant and lactating women) is 1000 mg of calcium daily until the age of 51 then the AI increases to 1200 mg. Pregnant or lactating females 18 years old or younger the AI for calcium is 1300 mg daily. Recommendations for calcium takes into consideration daily losses of calcium from the body by way of urine, skin, and feces along with an absorption rate of about 20 to 40 percent for adults and up to 75 percent for children and during pregnancy.
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