Calcium is an extremely important mineral. It is essential for healthy bones and teeth. Almost all of our calcium is used to support our skeletal structure and function. The rest, although in a very small quantity, is involved in important processes including muscle contraction and nerve function.
We lose calcium from our bones as we age. It is important to get enough calcium throughout our entire lives. See the lists below for the recommended amounts. Weight bearing exercise also helps maintain strong bones so it is important to participate in regular physical activity. Remember, walking is a great weight bearing activity.
The easiest way to increase your food intake of calcium is to drink milk. Three cups of milk daily is 900 mg of calcium. Lactose free milk or milk alternatives such as soy or almond milk can be good sources of calcium if you cannot tolerate lactose in regular milk. Substituting milk or yogurt in recipes for cream or sour cream is another way to boost calcium. Add dried powdered milk to soups, mashed potatoes, casseroles and sauces. Have a carton or cup of yogurt for a snack or dessert. Other good calcium sources include leafy green vegetables such as kale, collard greens and broccoli.
Read food labels for the % calcium. If a serving of a food item has >20% of the calcium requirement for the day, it is considered a good calcium rich choice. These days, there are many foods fortified with calcium, so check the labels. Orange juice and cereal are a few examples. Fortified ready to eat cereals can range from 250-1000 mg per serving. Fortified orange juices may have as much calcium as a glass of milk. Some high calcium foods (such as cheese, whole milk) are high in fat, and will be higher in calories. Consider lower fat dairy options to keep this in check. Low fat dairy products contain the same amount of calcium as higher fat/whole milk options.
The following is the recommended amount of calcium for various ages:
1-3 years: 700 mg/day
4-8 years 1000 mg/day
9-18 years 1300 mg/day
19-50 years 1000 mg/day
Over 50 years 1200 mg/day
Pregnant/Lactating (<18) 1300 mg, 19 and greater 1000 mg.
The following smoothie recipe is a great way to start your day with a great calcium and protein source.
Morning Mocha Smoothie:
6 oz Light Vanilla Greek Yogurt
1 tsp espresso powder, ground coffee, or instant coffee granules
1 tsp unsweetened cocoa powder
1 small of large banana, cut into pieces and frozen
cup skim milk (more or less depending on desired consistency)
Put all ingredients in a blender and blend until smooth.
Optional additives: 1-2 tablespoons of chia or flax seed for omega-3s and fiber. 1-2 tablespoons of nut or seed butter for more protein.
The basic recipe is about 240 calories, 36 grams carbohydrate, 17 grams protein and 300 mg calcium.
Denise Coots, a registered and licensed dietitian, is the lead clinical dietitian at SSM Health St. Mary's Hospital in Jefferson City. She has a passion for helping others, ranging from patients in the intensive care unit to individuals in the community with various dietary issues.