Milk Isn't the Only Answer: Non-Dairy Sources of Calcium

Calcium is vital for the human body and can be found in most plant and animal matter. Calcium is essential for the formation and maintenance of strong bones and teeth. Calcium also helps regulate the heartbeat and is necessary for blood clotting. Your body cannot make calcium. It must come from the food you consume. If you don't get enough, your body robs it from your bones. It's especially important when your bones are growing the fastest - in your teens.

But many Americans, particularly women and teen girls, don't get enough calcium, putting them at risk for developing osteoporosis. When most people think of calcium food sources, they think of milk and other dairy products. However, some people may be lactose intolerant and cannot digest dairy that well or they may have allergies to milk. But you have other sources of calcium that aren't dairy. Foods such as orange juice, cereals, breakfast bars and soy milk have calcium added to them, and one serving of these foods can have as much calcium as a glass of milk - about 300 milligrams. A calcium supplement can also help make up for a gap in your diet, although your best bet is through foods because your body can better absorb the calcium.

Talk with your doctor to determine if you need more calcium. If so, a variety of supplements are available with different forms of calcium. When choosing a calcium supplement, stick to brand names with proven reliability. Avoid calcium from bone meal, dolomite or unrefined oyster shells because these may contain lead or other toxic metals. Supplements are not regulated by the Food and Drug Administration. If the product has "USP" on the label, this means it meets voluntary quality standards of purity set by the United States Pharmacopeia. These products are less likely to contain harmful contaminants and more likely to disintegrate in the stomach.

An easy and economical way to boost the calcium content of many meals is to add nonfat powdered dry milk to puddings, homemade cookies, breads or muffins, soups, gravy, casseroles and even a glass of milk. A single tablespoon of nonfat powdered dry milk adds 52 mg of calcium, and 2 to 4 tablespoons can be added to most recipes.

Here is a breakdown of how much calcium you need. The chart is followed by lists of nondairy sources of calcium. Keep in mind that dairy products are among the richest sources of calcium. About 300 milligrams are in one glass of milk, for example. Babies in the first 12 months of life should not be given cow's milk, according the American Academy of Pediatrics. Also, don't give low-fat or nonfat milk to babies younger than 2.

Recommended calcium intake

*This equates to about three servings of low-fat dairy, such as an 8 ounce glass of low-fat or nonfat milk, a 1½ ounce piece of low-fat cheese and an 8 ounce cup of yogurt -- to name a few options.

Source: MyPyramid.gov

Nondairy sources

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Grains

Nuts and seeds

Seafood

Vegetables and greens

Other non-dairy sources

Related Articles A Vitamin for Your Bones Preventing Falls in the Elderly Massage: the Power of Touch What Is Osteoporosis? Risk Factors for Osteoporosis Diagnostic Tests for Osteoporosis

External Sources U.S. Food and Drug Administration American Dietetic Association National Osteoporosis Foundation National Academy of Sciences U.S. Department of Agriculture (MyPyramid.gov)

This article was reviewed and updated June 2007.

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