Calcium is a tricky beast:
– If you get over 250% of your recommended daily allowance, your body can OD on it.
– If you don’t get enough, your bones, teeth and muscles will suffer.
– You can only absorb up to 60% of your recommended daily allowance at a time
– You need Vitamin D to absorb calcium.
So, with all of that in mind, what are the best ways to get calcium?
You can use supplements — like TUMS — but the best source of vitamins and nutrients is food.
If you’re an omnivore, dairy makes a lot of sense. Don’t overdo it, and don’t consume dairy (primarily) through high fat sources — like full fat cheeses — but in moderation, even full fat cheese is fine.
If you like yoghurt, be conscious of how much sugar (and fat) your favorite brand includes. I prefer my yoghurt nonfat and plain. Trader Joe’s actually has a really great French Style nonfat plain yoghurt. I add stevia, vanilla extract and some cinnamon, and it’s amazing (healthy and relatively low-cal). Sometimes I mix in fresh blueberries (for brain health!), and then it’s a real treat.
Trader Joe’s also has Irish sharp cheddar, reduced fat — which is yummy — I like to have a slice on its own, or melted on whole wheat bread.
Nonfat, or low fat milk — with cereal (organic oatmeal with milk is a great breakfast treat) — or alone, is another great source.
If you prefer to get your calcium from non animal sources, oranges offer 6% of your recommended daily allowance. Tofu — when processed with calcium sulfate — has 20-33% per 4 ounce serving. Cooked collard greens offer 36% percent of your RDA per cup. Almonds and broccoli both offer about 9% of your recommended daily allowance per serving.
For more ways to get calcium without consuming dairy, check out The Vegetarian Resource Group’s post on calcium in a vegan diet.
For a more complete picture of calcium and its absorption, The National Institute of Health’s Office of Dietary Supplements has a great calcium fact sheet.
And two last parting tips — do engage in weight-bearing exercise in order to keep calcium in your bones, and don’t eat too much meat — excessive amounts of protein can actually leech calcium from your bones — as can too much caffeine, salt and carbonated beverages.
So, how do you approach the calcium conundrum? Or how do you hope to change your approach?
Mary Jane Hurley Brant, M.S., CGP – psychotherapist/author
http://www.WhenEveryDayMatters.com
Thanks, Emma, this was helpful to me today. You helped to feed my body good information.
Mary Jane Hurley Brant, M.S., CGP
http://www.MJHB.net
Very informative article, Emma! I don't think I can ever give up my dairy products (maybe lessen it–not eliminate it completely), but I do like tofu, almonds and oranges
(broccoli only sometimes)
Thanks Emma! Great article. Beware of using antacids, though, as a source of calcium…or at all, since they interfere with normal digestive processes and typically contain aluminum!
And I have been using antacids for years — thank you Michelle! Reminds me to be careful when turning to supplements.
Calcium is very important for us, specially in the development of our bones at younger ages, my daughter Susie used a pill called BioAstin and some new chapter vitamins for a few months to increase her calcium level, she was advised to take in a lot of milk, cheese like food to increase calcium, specially small fish
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