While many people take calcium supplements in an effort to make up what is missing from their diet, many are beginning to rethink supplements. Research has linked calcium supplements to an increased risk for heart attack, since circulating calcium is a risk factor for cardiovascular disease. What should you do? Perhaps you should err on the side of caution and get your calcium from natural food sources.
Start the day with yogurt
According to the National Institutes of Health (NIH), 8 ounces of plain, low fat yogurt will give you 42 percent of your daily value of calcium at 415 mg per serving.
Pour a glass of orange juice
Six ounces of calcium fortified orange juice is another great source, giving you 26 percent of your daily value of calcium at 261 mg per serving.
Mozzarella cheese, please
Who doesn't like mozzarella cheese? Lucky for us, 1.5 ounces of this delicious treat has 33 percent of your daily value of calcium at 333 mg per serving. Yum!
Pass the sardines
Just 3 ounces of these little guys, packed in oil, will bring you 33 percent of your daily value of calcium at a hefty 325 mg serving.
Got milk?
Last, but probably the most obvious source of calcium, is milk. 8 ounces of non-fat milk, or calcium-fortified soy milk, if you prefer, will give you 299 mg of calcium and 30 percent of your daily value.
Pour a bowl of cereal
Many cereals are fortified with calcium, giving you a great source of calcium first thing in the morning. One cup of calcium-fortified cereal can provide anywhere from 100 to 1,000 mg of calcium, depending on the type you buy.
The benefits of salmon
Three ounces of salmon provides 18 mg of calcium, which is 18 percent of your daily value. Try it on a kale salad for even more calcium (1 cup of cooked kale contains 94 mg of calcium).
There are many other non-dairy sources of calcium
Other non-dairy sources high in calcium include Chinese cabbage, broccoli, tofu, and turnip greens, according to the NIH. Next time you make a grocery store trip, watch for these and other calcium-packed items to add into your daily meals.
Calcium Fact Sheet for Health Professionals. National Institutes of Health. 2018, September 26.