Milk is one of the biggest calcium sources.
Credit: Dawn Allynn | ©Dawn Allynn
The USDA recommends that all adults consume at least 1000 mg of calcium each day. Older people should try to consume at least 1200 mg of calcium daily to guard against age-related bone disorders. There are a variety of calcium rich foods that you can eat to meet this goal. Milk is one of the biggest calcium sources along with certain vegetables, fruits, and fish. This article will give you a guide on the most common calcium rich foods.
Milk
Milk is one of the most calcium rich foods. Most people fear that consuming too many milk-based products like ice cream, cheese, and yogurt will lead to weight gain. If you are concerned about the calories in these calcium rich foods, then choose products that have been made with low-fat or fat-free milk. Make sure any milk shakes or cappuccinos are made with this kind of milk too. If you can't consume milk because you're lactose intolerant, there are calcium sources that will meet your daily needs.
Vegetables
A lot of green vegetables are calcium rich foods. Common foods include broccoli, turnip greens, collards, and okra. Beet greens, cow peas, kale, and bok choy are also good calcium sources.
Fruits
Calcium rich foods include a variety of fruits. Pears, oranges, and apricots are tasty calcium sources. Dried fruits such as raisins, prunes, figs, and dates are rich in calcium too.
Breakfast Foods
Breakfast is the most important meal of the day so you should make sure to eat a lot of calcium rich foods. General Mills cereals like Raisin Bran and Whole Grain Total are excellent calcium sources. These cereals provide the recommended amount of daily calcium in one serving. Oatmeal prepared with low-fat milk instead of water is also a good source of calcium.
Fish
There are numerous types of fish that are good calcium sources. These fish include ocean perch, rainbow trout, and pink salmon with bones. You can also get a nice amount of calcium from blue crabs and clams.
Milk
Milk is one of the most calcium rich foods. Most people fear that consuming too many milk-based products like ice cream, cheese, and yogurt will lead to weight gain. If you are concerned about the calories in these calcium rich foods, then choose products that have been made with low-fat or fat-free milk. Make sure any milk shakes or cappuccinos are made with this kind of milk too. If you can't consume milk because you're lactose intolerant, there are calcium sources that will meet your daily needs.
Vegetables
A lot of green vegetables are calcium rich foods. Common foods include broccoli, turnip greens, collards, and okra. Beet greens, cow peas, kale, and bok choy are also good calcium sources.
Fruits
Calcium rich foods include a variety of fruits. Pears, oranges, and apricots are tasty calcium sources. Dried fruits such as raisins, prunes, figs, and dates are rich in calcium too.
Breakfast Foods
Breakfast is the most important meal of the day so you should make sure to eat a lot of calcium rich foods. General Mills cereals like Raisin Bran and Whole Grain Total are excellent calcium sources. These cereals provide the recommended amount of daily calcium in one serving. Oatmeal prepared with low-fat milk instead of water is also a good source of calcium.
Fish
There are numerous types of fish that are good calcium sources. These fish include ocean perch, rainbow trout, and pink salmon with bones. You can also get a nice amount of calcium from blue crabs and clams.
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