The Co-op Food Stores

added 02/06/08

by Mary S. Choate, M.S., R.D., L.D

Most people are aware that you need calcium for strong bones and teeth, but calcium is also important in muscle contraction, proper blood clotting, and cell-to-cell communication. Calcium may play a role in keeping blood pressure in the normal range, reduce the risk of colon cancer, lessen the symptoms of premenstrual syndrome, and reduce the risk of kidney stone formation. Some very new research suggests that calcium may also be important in maintaining a healthy weight. For all of these reasons, it is a mineral we need to get enough of.

The USDA Food Pyramid calls the group containing calcium-rich foods the Dairy Group, because dairy is such a rich source of this essential mineral. In fact, 73 percent of the calcium in our food supply comes from dairy products. But there are a number of non-dairy calcium sources to choose from as well.

How Much Calcium Do I Need in a Day?

The list below indicates the amount of calcium you need each day. You may be able to meet your calcium requirement from food alone, but if you don’t drink or eat at least three servings of calcium-rich foods each day, you may be falling short.

Dietary Reference Intake Values for Calcium by Age Group

• 0 to 6 months: Human milk content 210 mg/day
• 6 to 12 months: Human milk + solid food 270 mg/day
• 1 through 3 years: 500 mg/day
• 4 through 8 years: 800 mg/day
• 9 through 13 years: 1300 mg/day
• 14 through 18 years: 1300 mg/day
• 19 through 50 years: 1000 mg/day
• 51 through >70 years: 1200 mg/day
• Pregnancy and Lactation up to 18 years: 1300 mg/day
• Pregnancy and Lactation 19 through 50 years: 1000 mg/day

Calcium from the Cow

All dairy milks, whole to fat free, have the same amount of calcium. An 8-ounce serving of milk contains 300 mg of calcium. Some refrigerated yogurts and specially-fortified frozen yogurts have even more.

Most cheeses are a good source of calcium with about 200 mg in an ounce. Lowfat cheese has as much calcium as full fat. Cottage and cream cheeses are the only ones that are low in calcium, unless specially fortified.

Calcium Without the Cow

People who avoid milk products must find their calcium elsewhere. Luckily, this important mineral is easy to find. Dark green vegetables (like kale, collards, turnip greens, broccoli, and bok choy), dry beans (like soybeans, pinto, and Great Northern), certain nuts and seeds (like almonds and sesame seeds), and canned fish with edible bones (like sardines and salmon) are all sources of calcium.

In addition, calcium is added to fortified soy and other nondairy milks, to some vegetarian meat alternatives, orange and other fruit juices, breakfast cereals, sport bars, granola bars, and even some margarine. Read the label to see how much.

Get Enough of This Stuff!

It’s important to get enough calcium. If you feel you might not be getting enough, try keeping a food record for a few days. Read food labels for calcium and write it down. If you are not getting enough, try adding high calcium foods to boost your intake.

If you still can’t get your recommended intake on most days, you may want to consider a calcium supplement. The latest research indicates that an inexpensive calcium carbonate supplement is well absorbed by most people. Take no more than 600 mg of calcium supplement at one time for best absorption.

Be sure to check out other parts of this site for high calcium recipe ideas, websites, and more tips for getting enough high calcium foods into your day.