Photo from striatic/FlickrThe news about calcium supplements has been bad this summer -- they may or may not be linked to a risk of heart attack later in life.
Which doesn't mean you get a pass on your recommended daily allowance of calcium, particularly if you're female.
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If you don't? You may be one of the 9 million American women who suffer from osteoporosis after menopause.
Or you could just get your fill of these super foods:
Says Erin Palinski, a registered dietitian, there are five perfect sources for calcium that can fill your fridge:
1. Some of our best food sources of calcium come from dairy sources. For instance, a cup of skim milk contains 300 mg of calcium and one ounce of cheddar cheese contains 200 mg.
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2. One cup of fortified orange juice contains the same amount of calcium as a glass of milk.
3. If you want to get adventurous with your food choices, try seaweed -- 3.5 oz of dried seaweed contains twice as much calcium as a cup of milk (625 mg).
4. Vegetarian protein choices such as tofu (258 mg per 1/2 cup) and white beans (161 mg per 1 cup) are other terrific sources of calcium.
5. And don't forget your daily serving of nuts -- not only are almonds great for your heart, but they're great for your bones too with 151 mg of calcium per ounce.
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You also want to get the most out of your calcium food sources. Consuming a calcium-rich food with a good source of vitamin C (like in citrus fruit) is another way to boost your calcium absorption.
Are you getting your calcium?
Written by Jeanne Sager for CafeMom's blog, The Stir.
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