Get your calcium here
Eat a variety of foods to get enough of this bone-boosting mineral.
As we age, our bones weaken, putting us at a greater risk of osteoporosis and fractures. Keep your bones healthy by getting adequate calcium every day.
Calcium is not just a mineral found in teeth and bones. It also affects the functioning of your cardiovascular system, your muscles, nerves, and yes, your bones. The best way to feed your bones is to feed your body these delicious calcium-rich foods.
GOOD NUTRITION
The best natural sources:
- Dairy
- Leafy vegetables
- Canned fish
| WOMEN AND MEN AGE 70 AND OLDER |
WOMEN AGES 51-70 | MEN AGES 51-70 |
| 1,200 mg/day | 1,200 mg/day | 1,000 mg/day |
| DAIRY | MG OF CALCIUM |
| Cottage cheese, 8 oz | 138 |
| Cheddar cheese, 1½ oz | 307 |
| Ricotta, part-skim, 4 oz | 337 |
| Milk, 8 oz | 276 |
| Yogurt, plain, low fat, 6 oz | 311 |
| Frozen yogurt, vanilla, 4 oz | 103 |
SEAFOOD |
|
| Tinned sardines, 3 oz | 325 |
| Canned salmon, 3 oz | 181 |
VEGETABLES AND BEANS |
|
| Turnip greens, cooked, 1 cup | 198 |
| Collard greens, cooked, 1 cup | 286 |
| Spinach, cooked, 1 cup | 245 |
| Kale, cooked, 1 cup | 94 |
| Soybeans, cooked, 1 cup | 261 |
| White beans, cooked, 1 cup | 161 |
FORTIFIED |
|
| Almond, rice, soy milk, 8 oz | 300 |
| Orange juice, fortified, 8 oz | 348 |
