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595 West State Street, Doylestown, PA 18901 (215) 345-2200
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Adding Calcium to Your Diet
Caring for Your Bones & Joints: Non-surgical Options
Reduce Your Risk for Osteoporosis
Tips for Boomers: Be Kind to Your Bones


Adding Calcium to Your Diet


How to Get More Calcium

Calcium isn’t only for growing kids. Adults need at least 1,000 milligrams of calcium a day to prevent bone density loss, which can lead to osteoporosis.

 Luckily, there are plenty of healthy foods that are naturally high in calcium. Here are a few calcium-rich foods

  • Nonfat or low-fat dairy: skim milk, Gruyère, Swiss or part-skim ricotta cheese, plain or fruit yogurt
  • Fortified ready-to-eat cereals: multi-grains with calcium-rich nuts like almonds
  • Leafy vegetables: Kale, broccoli, arugula and collard greens
  • Fish: salmon, perch and sardines
  • Vegan sources:  calcium-fortified tofu, soybeans and bok choy

 You Need Vitamin D

 Vitamin D increases the absorption of calcium by more than 50 percent, so eat foods that are either fortified with vitamin D or contain it naturally, such as fatty fish. Most adults need between 400 and 1,000 international units (IUs) of vitamin D every day.

 If you aren’t sure you are getting enough calcium or vitamin D in your diet alone – and most adults don’t – talk to your doctor about taking supplements.

Calcium by Numbers: Does Your Diet Add Up?

  • 8 oz of nonfat or low-fat yogurt = 400 mg.
  • 8 oz cup of skim milk = 300 mg
  • 3 oz of canned salmon = 150 mg
  • 1/2 cup of bok choy = 100 mg
  • 1 medium orange = 50 mg
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