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Preventing Osteoporosis: Meeting Your Calcium NeedsPrevenci³n de la osteoporosis: La importancia del calcio

Preventing Osteoporosis: Meeting Your Calcium Needs

Your body needs calcium to build and repair bones. But it can't make calcium on its own. That's why it's important to eat calcium-rich foods. Some foods are naturally rich in calcium. Others have calcium added (fortified). It's best to get calcium from the foods you eat. But if you can't get enough, you may want to take calcium supplements. To meet your daily calcium needs, try the foods listed below.

Daily Calcium Needs

14-18 Years Old: 1,300 mg

19-30 Years Old: 1,000 mg

31-50 Years Old: 1,000 mg

51-70 Years Old: 1,200 mg

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Dairy

Fish & Beans

Other Sources

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Source

Calcium (mg)per serving

Source

Calcium (mg)per serving

Source

Calcium (mg)per serving

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Low-fat yogurt plain

415 mg/8 oz.

Sardines, Atlantic, canned, with bones

351 mg/3 oz.

Oatmeal, instant, fortified

215 mg/1 cup

Nonfat milk

302 mg/1 cup

Salmon, sockeye, canned, with bones

239 mg/3 oz.

Tofu made with calcium sulfate

204 mg/3 oz

Low-fat milk

297 mg/1 cup

Soybeans, fresh, boiled

131 mg/1/2 cup

Collards

179 mg/1/2 cup

Swiss cheese

272 mg/1 oz.

White beans, cooked

81 mg/1/2 cup

English muffin, whole wheat

175mg/1 muffin

Cheddar cheese

205 mg/1 oz.

Navy beans, cooked

79 mg/1/2 cup

Kale

90 mg/1/2 cup

Ice cream strawberry

79 mg/1/2 cup

   

Orange, navel

56 mg/1 medium

Note: Calcium levels may vary depending on brand and size.

Date Last Reviewed: 2007-01-15T00:00:00-07:00

Date Last Modified: 2005-07-02T00:00:00-06:00

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