Nutrition Articles

15 Ways to Boost Your Calcium Intake

Because 85% of Us Don't Get Enough...

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Green leafy vegetables are high in calcium, but low in calories. One cup of spinach contains almost 250 milligrams of calcium, while a cup of kale has almost 100 milligrams. Broccoli contains 80 milligrams, making it another healthy vegetable to include in your diet. Other excellent sources include canned sardines (325 mg per 3 oz), canned salmon (180 mg per 3 oz), nuts such as almonds, legumes like garbanzo beans or peas, and fortified tofu (130 mg per 1 cup). 

15 simple ways to increase your calcium consumption 
There are many easy ways to boost your calcium intake by sneaking these foods into your daily diet:
  1. Add beans to soups, chili, and pasta dishes.
  2. Grate low-fat cheese over soups and salads.
  3. Enjoy a smoothie made with yogurt .
  4. Use milk instead of water in soups, breads, sauces, or salad dressings.
  5. Add milk to tea or coffee in the morning.
  6. Try plain yogurt as a vegetable dip.
  7. Stir some nuts into a yogurt cup as a snack.
  8. Include leafy vegetables in baked casseroles such as lasagna.
  9. Buy juices and cereals fortified with calcium.
  10. Drink skim milk instead of soda at lunch.
  11. Eat hot oatmeal made with milk for breakfast.
  12. Snack on crunchy broccoli instead of potato chips.
  13. Substitute plain low-fat yogurt for recipes that call for sour cream.
  14. Treat yourself to pudding made with skim milk for dessert.
  15. Take a daily supplement, available in capsules or chewable tablets.
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About The Author

Liz Noelcke Liz Noelcke
Liz is a journalist who often writes about health and fitness topics.

Member Comments

  • TBOURBONNIE
    I didn't read all the comments but did see some discuss importance of magnesium and D3 for calcium absorption. Another key to proper absorption of calcium is Vitamin K2. At Dr. Mercola's site you will find the following article that clearly explains the synergy between Ca, Mg, D3 and K2. http://articles.m
    ercola.com/si
    tes/articles/
    archive/2012/
    12/16/vitamin-k2.aspx. But what it does not explain is that when you are getting enough calcium and your ratio of calcium to magnesium is 2:1, your BMs will be perfect: high volume, the perfect consistency and 2 to 3 times a day. Try it - it is such a blessing. - 4/18/2016 9:07:23 PM
  • I was born in China but raised in U.S. I am 66 years old and have been lifting heavy weight for 50 years. I never ate any diary products in my adult years, and I don't have any problems with my muscle or bones. I do take a calcium/magnesium tablet (1000/500 mg) everyday. I also eat at least one can of sardine and eat wild salmon 3 times a week, plus tons of green vegetables. I think Americans would be much healthier if they cut out all diary products. - 4/18/2016 1:38:39 PM
  • Not sure where some of you are getting your information about calcium from but you should check out U.S. National Library of Medicine, National Institute of Heath at PubMed.gov (PubMed comprises more than 25 million citations for biomedical literature from MEDLINE, life science journals, and online books. Citations may include links to full-text content from PubMed Central and publisher web sites) or MedlinePlus (MedlinePlus is the National Institutes of Health's Web site for patients and their families and friends. Produced by the National Library of Medicine, the world’s largest medical library, it brings you information about diseases, conditions, and wellness issues in language you can understand. MedlinePlus offers reliable, up-to-date health information, anytime, anywhere, for free. - 2/2/2016 10:18:06 PM
  • Unless it is full fat dairy our bodies don't absorb calcium in our bones. If calcium is not in the proper ratio with other minerals (especially magnesium), it stays in our arteries, increasing risk of blocked veins.

    Why is Spark still promoting low-fat foods? That advice is so out-dated. - 1/20/2016 10:27:06 AM
  • I regularly get too much calcium, often more than twice the recommended amount. Today alone, I'm over my calcium intake and I've only had breakfast. - 1/20/2016 9:35:44 AM
  • FOXGLOVE999
    Milk is one of the few things we consume that's sole purpose is consumption. I am continually astounded with the amount of misinformation there is about milk.

    I am glad to see pudding listed. This is an often missed source. - 9/6/2014 6:49:03 PM
  • I'm always sad to see dairy as the main source. A trace amount of dairy will kill me. It's hard to find a way to get my daily calcium amount. I was told (after over 25 years of using it) that my asthma meds caused problems with bones and am stuck with all these joint problems now. I'm struggling to get the needed calcium each day. I do take a supplement to help out but it's still hard. I was drinking a lot of almond milk which has plenty of calcium but I can't seem to find it locally as easily as I used to now. - 12/2/2013 1:21:21 AM
  • Dairy products are NOT the way to add calcium. Due to its acidic nature and protein content, the calcium in milk is poorly absorbed. This is why Asian women in cultures that consume little, if any, milk have lower rates of osteoporosis than Western women who drink the most dairy. The spin doctors from the dairy industry make Big Tobacco execs look like amateurs! Another important point: Americans simply need to drink far less soda in order to uptake calcium better. But even when factors like soda consumption are controlled for, dairy is still linked to osteoporosis and fractures. - 10/26/2013 11:43:05 AM
  • I would have like to see a description of how sodas and sugar and acidizing foods leach calcium and prevent uptake. - 7/21/2013 10:42:37 AM
  • I have heard that adding milk to tea interferes with the absorbsion of tea's antioxidants.

    But LOVE all of the other tips - 5/15/2013 9:51:51 PM
  • MCSURF
    Hannahfish, so glad you shared about the benifits of the Chia seeds. Thank you!

    Blessings! - 1/31/2013 12:39:53 AM
  • MCSURF
    Just read where Chia Seeds have loads of calcium. Am adding them to my diet as soon as the order gets here!

    Blessings! - 1/31/2013 12:37:09 AM
  • OMAYKI
    Having read articles in the past, and my mother's collection of nutrition books, I know that milk and other dairy products, while they do contain calcium, are not healthy. The calcium, cannot be absorbed in the body when it comes from dairy products. I do recommend green leaves, which are generally healthier (especially organic ones) and other vegetable sources. - 1/23/2013 3:02:17 AM
  • TONEDUDE
    The only problem I have with milk or any kind of dairy product like milk is that milk is pasteurized and homogenized which means that is elevated to such temperatures as to kill any enzymes. Milk is enzymatically dead, the human body (our cells) needs these enzymes to assist our cells convert the calcium (or the added vitamin D) so without the enzymes the milk is really just little to no good for your body. Patients with osteoporosis who drink milk and eat yogurt ultimately increase their adipose tissue (fat) while not effecting the advance of osteoporosis. Additionally, pasteurized and homogenized milk is harmful to the development of any newborn and young animal (mammal) including homosapiens, typically compromising the development of the nervous system, among others, ultimately leading to death. The desire for humans to drink milk, in my opinion, is driven by money and politics. Homogenized and pasteurized milk, or anything that undergoes these extremes, truly does NOT do the body any good, unless it is the individuals desire to increase their fat content. Knowledge is power, research via the American medical journal, Johns Hopkins, Don't ask your Doctor or nutritional it's since, unless they are into homeopathic medicine or macrobiotics. Pasture rising and homogenizing milk gives it a longer shelf life. If a lactose intolerant person drank cows milk that was not enzymatically dead (homogenized/past
    eurized) they would suffer no effects at all. - 1/20/2013 3:25:50 PM
  • They mentioned canned salmon but I guess fresh/frozen should also have good doses of calcuim. - 1/19/2013 8:35:25 AM

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