Creative Ways to Get Calcium in Your Diet

For people who might not like drinking three glasses of cow’s milk a day to get their daily amount of calcium, here are some other ways you can do it.

Most adults should be taking in about 1,000 mg of calcium each day, said Stephanie Schiff, RD, registered dietitian at Huntington Hospital. Although dairy products have the best form of calcium that can be absorbed into the body, Ms. Schiff said, there are other options, including:

• Almonds: one serving size (a palmful) have about 100 mg of calcium
• Turnip greens: one serving has about 220 mg
• Several varieties of beans have calcium
• Calcium-fortified foods such as orange juice
• Calcium supplements

“It’s especially important for young women to consume enough calcium as it helps build bone mass,” Ms. Schiff said. “Bone mass peaks at age 30. After that point, people are looking to maintain bone mass.”

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