5 Calcium-Rich Foods You Need Now

The most recent study to link calcium supplements with heart attack risk among women has researchers encouraging people over age 50 to get their daily recommended 1,200 milligrams of the mineral from food sources. The study published this week in the journal BMJ supports previous findings, and the lead author called for a reassessment of using calcium supplements to fight the bone-thinning disease osteoporosis.

“The cautious way forward seems to be to encourage people to obtain their calcium from the diet, rather than from supplements, since food calcium has not been shown to carry this increased risk of heart disease,” Dr. Ian Reid of the University of Auckland in New Zealand told Health Day.

Does this mean you have to start drinking lots of milk? Not necessarily. Many foods, including milk, are rich in calcium and probably are already part of your diet.

1. Yogurt

With 415 mg in an 8-ounce cup, plain, low-fat yogurt is a calcium superstar, supplying more than one-third of the daily amount federal health officials recommend. If you like your yogurt sweet, an 8-ounce cup of low-fat, fruit yogurt packs 245 to 384 mg of calcium, according to a National Institutes of Health listing of calcium-containing foods. If you enjoy your yogurt ice cold, one-half cup of frozen soft-serve vanilla yogurt has 103 mg.

Other calcium-rich dairy foods include:

· Cheddar cheese, 306 mg in 1.5 ounces (about the size of two dominoes)
· Part-skim mozzarella cheese, 275 mg in 1.5 ounces
· Non-fat milk, 302 mg in 8 ounces

2. Sardines, other fish

Certain types of fish are excellent sources of calcium. Topping the National Institutes for Health list is sardines. Three ounces of these tiny fish, with bones and canned in oil, offer 324 mg. (Yes, the bones are edible.) And not only are these little guys great for bone health, but they’re packed with heart-healthy omega-3 fatty acids — 1,950 mg in 3 ounces. Not quite ready for eating fish — bones and all? EatingWell.com recommends starting slowly with the boneless, skinless variety, which is milder tasting. It’s packed in cans, too, and can be used as a substitute for canned tuna in recipes.

Other good fish sources of calcium are canned salmon and mackerel.

3. Dark greens

Love your greens? Green vegetables, particularly dark, leafy ones, are great sources of calcium. Among them:

· Spinach, 120 mg in one-half cup, cooked
· Kale, 94 mg in one cup, cooked
· Turnip greens, 99 mg in one-half cup, boiled

For a calcium-rich, easy veggie dish, try this recipe from the U.S Department of Agriculture. Split a baked potato and fill with steamed, mixed vegetables. (Frozen is fine.) Top with sour cream mixed with basil and oregano. Season with pepper and serve. For the complete recipe and nutrition facts.

4. Almonds

Looking for a way to get calcium into your snacks? Grab a handful of almonds or peanuts. Almonds offer 70 mg of calcium in one ounce (about 24 nuts), and an ounce of roasted, salted peanuts contains 25 mg, according to Harvard Health Publications.

In the mood for some chocolate with your calcium? Splurge a little bit with a Kit Kat bar (57 mg), or Snickers bar (54 mg).

5. Fortified foods

Some foods, like breakfast cereals and orange juice, are fortified with calcium, but they have less than the amount of the mineral found in supplements and should be safe, AARP reports. “Calcium from dietary sources has never been associated with increased cardiovascular risk,” Dr. Sharonne Hayes, director of the Women’s Heart Clinic at the Mayo Clinic in Rochester, Minn, tells AARP.

Good choices of calcium-fortified foods include Cheerios, with 100 mg in one cup, and Instant Quaker Oatmeal prepared with water, with 105 mg in one packet.