Good Sources of Calcium
How much calcium you need, and why, plus calcium-rich foods
Benefits of Calcium
Calcium is essential for strong bones and teeth, and it helps prevent arthritis. But that's not all this mineral is good for. Calcium helps your brain communicate with your nerves and regulates blood pressure, and it may reduce the symptoms of PMS and the risk of colon cancer.
Recommended Amount: How Much You Need
Government guidelines suggest 1,000–1,200 milligrams (mg) of calcium per day is adequate, but RealAge recommends a bit more: 1,000–1,500 mg per day from food and calcium supplements -- but not all at once. Your body can absorb only 500–600 mg at a time, so divide it into two or three doses over the course of a day.
Tip: If you take calcium supplements, take them with vitamin D (they're often combined in one pill) to help absorption -- and with a little magnesium to reduce the constipation sometimes caused by calcium. Don't pair calcium with iron or fiber supplements, which can interfere with your body's ability to absorb the bone-building mineral.
Good Sources of Calcium
| Yogurt, plain, low fat (8 ounces) | 415 mg |
| Ricotta cheese from part-skim milk (1/2 cup) | 335 mg |
| Soymilk, fortified (8 ounces) | 300 mg |
| Spinach, cooked from frozen (1 cup) | 290 mg |
| Milk, 2% milk fat (8 ounces) | 285 mg |
| Swiss cheese, shredded (1/4 cup) | 214 mg |
| Cheddar cheese, shredded (1/4 cup) | 204 mg |
| Salmon, canned (3 ounces) | 181 mg |
| Soybeans/edamame (1/2 cup) | 130 mg |
| Tofu (3 ounces) | 100 mg |
| Parmesan cheese, shredded (1 tablespoon) | 55 mg |
Try these high calcium recipes:
- Edamame Stew
- Asian Tofu Salad
- Mushroom, Sausage, and Spinach Lasagna
- Broccoli-Cheese Pie
- Apricot Smoothie
Find more healthy recipes with the RealAge Recipe Finder.
