8 ways to up the calcium in your diet
February 26, 2013 9:07AM
Updated: April 7, 2013 6:01AM
Q. How can I get more calcium into my diet?
A. Here are eight ways to add calcium:
† Low-fat or skim milk. Milk is one of the most versatile ways to get calcium.
A single cup supplies almost a third of the calcium you need each day.
† Collard greens. One cup, cooked, delivers 260 mg.
And research shows that calcium from cruciferous vegetables, such as collard greens, is well-absorbed (calcium from spinach, on the other hand, is not).
† Low-fat or nonfat yogurt. One cup of nonfat or low-fat (1 percent) plain yogurt delivers almost half your daily calcium needs.
Greek yogurt has less calcium than regular, but it’s still an excellent source, with about 290 mg of calcium per cup.
† Rhubarb. One cup of cooked rhubarb provides a third of your daily recommended calcium intake.
† Milk alternatives. Not into dairy? Look for a fortified milk alternative, such as soy or almond milk, with a similar nutrition profile to milk.
One serving should deliver at least 25 percent of the daily value of calcium and vitamin D.
† Low-fat ricotta. Part-skim ricotta is one of the most calcium-dense foods around. Just 1/2 cup of part-skim ricotta boasts even more calcium than a cup of milk.
† Tofu. In addition to being a great vegetarian protein, tofu is an excellent source of calcium, supplying 25 percent of what you need each day. Just make sure the tofu is “calcium-set.”
This is usually the kind that is packaged with liquid, not sealed in a box.
† Sardines. Just 3 ounces of sardines with the bones gives you a third of your daily calcium needs, along with a healthy helping of brain-boosting omega-3s.
Courtesy Kerri-Ann Scripps Howard
Jennings on foodnetwork.com