How to Get Calcium From Food

HealthAfter50 | June 22, 2016 June 24, 2016

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Some good sources

Looking to get more calcium in your diet? Calcium is best absorbed when eaten several times a day in amounts of 500 mg or less. After age 50, women’s calcium requirement increases to 1,200 mg per day to maintain bone mass. Men should consume 1,200 mg per day after age 70. Here are some great sources.

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Cultured soy yogurt, fortified

½ cup, 367 mg calcium

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Orange juice, fortified

8 ounces, 300 mg calcium

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Sardines, canned, with edible bones

3 ounces, 270 mg calcium

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Soy milk, fortified

8 ounces, 250 to 300 mg calcium

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Collard greens, cooked

1 cup, 239 mg calcium

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Turnip greens, cooked

1 cup, 208 mg calcium

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Salmon, canned, with edible bones

3 ounces, 205 mg calcium

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Kale, Scotch, cooked

1 cup, 181 mg calcium

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Bok choy, cooked (Chinese cabbage)

1 cup, 167 mg calcium

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Figs, dried

5 figs, 137 mg calcium

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Soybeans, green

½ cup, 130 mg calcium

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Tofu, firm, calcium-set

½ cup, 120 to 430 mg calcium

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Mustard greens, cooked

1 cup, 109 mg calcium

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Okra, cooked

1 cup, 107 mg calcium