If you are a woman over 50, you need to be certain that you are getting enough calcium in your diet, as osteoporosis is a serious health concern. But you also do not want to take in too much calcium, as it can cause other health problems. Taking calcium supplements can cause problems with your kidneys and can also lead to joint pain. There are many foods that contain a great deal of calcium, and they are not all dairy products. Here are some to look for.
Cereal: Many breakfast cereals are fortified with calcium, so much so that they meet our daily dietary needs of 1000 mg of calcium per serving. This is a good way to start your day, but just because the cereal contains that much calcium does not mean your body can absorb all of it. Some studies have shown that the body does not do well when it takes in all of its minerals in one meal, and it is better to spread them out. Don’t make cereal your only source of calcium for the day.
Kale and other greens: Spinach, kale, collard greens and dark lettuces all contain calcium. The body does have a hard time digesting some of the calcium in these leafy greens, but they can deliver up to 100 mg per ½ cup cooked.
Rice or soy milk: Although they are not dairy products, soy and rice milk both contain about 300 mg of calcium and are a good source of calcium in your coffee or over cereal.
Tofu: Soy based foods are rich in calcium. You can throw in tofu into your next stir-fry and get protein and calcium.
Beans: Black beans, Pinto beans, and navy beans are all rich in calcium, over 100 mg. You can always serve them in a chili or just in a salad.
Dairy: Known for being high in calcium, cheeses, milk, butter, yogurt and other dairy products like kefir are all high in calcium.
If you combine these foods on a daily basis, you should be able to meet your daily calcium needs without supplementing. Add soymilk to your coffee. Start your day with a bowl of cereal and milk. Have a bowl of chili with melted cheese in it for lunch. There is no need for supplements!
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