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Kale is a great source of calcium.
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Q. How do I get enough calcium?

From Shereen Jegtvig,
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I am a 75-year-old woman in good health, except for bouts of irritable bowel syndrome. I was recently told that I have beginning osteoporosis in the hips. I am lactose intolerant, and calcium tablets aggravate my IBS. How can I obtain the 1500 milligrams of calcium needed to protect my bones?

Beachgranny - About.com User

A. There are plenty of other sources of calcium besides dairy products. Try these excellent choices:
  • One cup raw kale (90 mg calcium)
  • One cup of pinto beans (79 mg calcium)
  • Three ounces of canned salmon with bones (181 mg calcium)
  • One cup of tofu yogurt (309 mg calcium)
  • One cup of chopped broccoli (43 mg calcium)
Another option is to purchase calcium-fortified foods. You can easily find calcium-fortified foods in the grocery store. For example, Tropicana fortified orange juice has over 200 mg calcium per cup, and one cup of Total cereal has over 1000 mg calcium. Use rice, almond or soy milk with the cereal, instead of cow's milk, since you're not able to stomach lactose.

Still, remember that you need more than calcium to prevent or slow down osteoporosis. Your body needs adequate amounts of vitamin D to be able to use calcium properly.

Another important component is resistive exercise, such as lifting weights. Weight bearing exercise puts stress on your bones in a good way and helps to keep them strong.

Sources:

Kitchin B, Morgan SL. "Not just calcium and vitamin D: other nutritional considerations in osteoporosis." Curr Rheumatol Rep. 2007 Apr;9(1):85-92.

USDA. "National Nutrient Database for Standard Reference." Release 19. Updated October 2006.

Updated: February 13, 2008
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