By Jennifer Footit-Tank RN BSN, quality care coordinator at Network Health
Strengthening our bones is vital in the prevention of fracture as we age. Fractures are usually due to osteoporosis or weakening of the bones. One in five women over the age of 50 and one in 20 men have osteoporosis according to the Centers for Disease Control and Prevention (CDC). These fractures usually occur at the hip, wrist or vertebra.
To help slow the progression of bone loss and build bone strength, you should include calcium in your diet. Calcium is the building block for bones which needs to constantly be replenished and vitamin D allows the calcium to be absorbed from your gut. Women 50 and older and men 70 and older need 1,200 milligrams of calcium and 600 international units of vitamin D daily.
Today, most people get their calcium by swallowing a calcium pill every day. You can also eat foods that are calcium rich to supplement or replace your calcium pill. The most common calcium sources are dairy products such as milk, cheese or yogurt.
Food |
Calcium (mg) |
Milk (1 percent), ½ cup |
153 mg |
Greek yogurt, plain, 4 ounces |
131 mg |
Cheese (variety), ½ ounce |
10-160 mg |
If dairy products give you a stomachache or you are lactose intolerant then try calcium-rich non-dairy products such as almonds, soy, or rice milks and yogurts.
Food |
Calcium (mg) |
Soy milk, 1 cup |
200-300 mg |
Soy milk – calcium fortified, 1 cup |
340 mg |
Coconut milk, 1 cup |
470 mg |
Rice milk, 1 cup |
283 mg |
Oat milk, 1 cup |
350 mg |
Flax milk, 1 cup |
320 mg |
Soy yogurt, plain, 4 ounces |
150 mg |
Tofu set with calcium, ½ cup |
253 mg |
[Read more: Top 10 Osteoporosis Myths and Facts You Need to Know]
A fun way to incorporate more calcium and have the added benefit of exercise is to grow your own calcium rich vegetables. The January 2023 issue of The Lancet Planetary Health found people who grew their own vegetables averaged 40 minutes of exercise per week and ate what they grew. Some great calcium rich vegetables to put in your garden are spinach, kale, bok choy, acorn and butternut squash, French beans or peas in edible pods.
If gardening is not for you and you enjoy fruit try figs, prunes and raisins. These have a dual purpose of a rich calcium source as well high in fiber for improved colon health. Papaya, apricots and blackberries are also a sweet option.
Meat options for the calcium conscious are salmon, shrimp, herring, walleye and trout. To spice up these main dishes, use spices that also contain calcium such as celery seeds, dill seeds, savory or thyme. For meatless meals consider canned baked beans, great northern beans or pinto beans which provide between 106-128 mg of calcium per one cup.
It is very important not to go overboard on calcium. Too much can lead to development of kidney stones. Try to keep your total daily consumption to less then 2,500 mg of calcium. Make sure to read labels so you know if the food has been fortified with calcium and tally up you daily amounts.
If you like this article, follow us on Facebook for more like it.
For general information on calcium
For more information on food sources of calcium
For more advice on buying dietary supplements
For information about building a healthy dietary pattern