If you haven’t heard the news yet, calcium is kind of important. Like, really important.
It’s vital for our heart, muscles and nerves to function properly and for our blood to clot. If we don’t have enough of it, we’re at high risk for developing osteoporosis, which causes bones to become weak and brittle.
“Inadequate calcium intake can end up leading to osteoporosis later in life, which is extremely common, especially in women, and prevention is key,” said Betsy Oriolo, a registered dietitian and certified diabetes educator at St. Elizabeth Physicians Weight Management Center in Florence.
So, you get it. We need calcium. According to the Academy of Nutrition and Dietetics, healthy adults between the ages of 19 and 50 should be getting 1,000 mg of calcium each day. Older adults, especially women after menopause, need even more calcium ““ around 1,200 mg ““ because bones lose calcium as we age.
But what if you don’t like milk, one of the most common sources of calcium?
Luckily, Oriolo has put together a list of calcium alternatives for you:
| Food | Portion | Calcium (in mg) |
|---|---|---|
| Milk | 1 cup | 300 |
| Non-fat or low-fat yogurt | 1 cup | 300 |
| Low-fat natural cheese (cheddar, mozzarella, Swiss) | 1.5 oz. | 300 |
| Processed cheese (American) | 2 oz. | 300 |
| Canned salmon (with soft bones) | 3 oz. | 200 |
| Sardines (with soft bones) | 3 oz. | 200 |
| Calcium-fortified cereal | 1 cup | 200 |
| Feta cheese | 1 oz. | 200 |
| Cottage cheese | 1 cup | 150 |
| Tofu (made with calcium) | 1/2 cup | 150 |
| Calcium-fortified bread | 1 slice | 100-150 |
| Frozen yogurt | 1/2 cup | 100 |
| Ice cream | 1/2 cup | 100 |
| Almonds | 1/4 cup | 100 |
| Cooked spinach | 1/2 cup | 100 |
| Soybeans | 1/2 cup | 100 |
| Collard greens | 1/2 cup | 100 |
| Iceberg lettuce | One head | 97 |
| Soy milk | 1 cup | 93 |
| Orange | 1 | 50 |
| Baked sweet potato | 1 medium | 50 |
| Cooked broccoli | 1/2 cup | 50 |
