Calcium is an important mineral necessary for healthy growth, maintenance and function of the body. Growing children and older adults especially require the mineral to support healthy bones and prevent osteoporosis. Dairy provides the most significant source of calcium. However, certain individuals require alternative calcium sources because they are lactose intolerant or allergic to dairy. Fortunately, calcium is found in a variety of different foods.
Alternative Sources
In addition to dairy products like milk, cheese and yogurt, calcium can be found in a variety of non-dairy sources as well. Most dark green leafy vegetables provide an alternative source of calcium. Some examples include Chinese cabbage, bok choy, broccoli, turnip greens, mustard greens, kale and spinach. A half cup of boiled turnip greens provides 99 mg of calcium. Green leafy vegetables also provide sources of many other vitamins and minerals and are low in fat. Alternative sources of calcium can also be found in canned sardines, clams and salmon. Three ounces of canned sardines in oil provides 324 mg of calcium. Other sources of calcium can be found in various shellfish, legumes, grains, almonds and soy products. Consuming a well-balanced diet with variety can help you achieve adequate calcium daily.
Fortified Foods
Calcium is added to many food products in order to provide adequate sources of the mineral for individuals who avoid dairy. Various juices, ready-to-eat cereals, pasta, breads and soy beverages are all fortified with calcium. Six ounces of calcium-fortified orange juice provide 200 mg of calcium. The amount of calcium may vary between fortified products. Check nutrition labels carefully and choose foods that provide more than 20 percent of the Percent Daily Value of calcium.
Dietary Supplements
Calcium supplements are available in two main forms: carbonate and citrate. Both types of calcium supplements are easily absorbed by the body and are sold in a liquid or tablet form, according to the Office of Dietary Supplements. A doctor may recommend calcium supplements to ensure you get your required amount of calcium daily. However, you should not rely on only supplements as your primary source for calcium.
Recommendations
Calcium requirements vary depending on age, sex and activity level. Consult a registered dietitian for your exact calcium requirements and a full list of healthy alternatives. Growing children require 700 to 1,000 mg of calcium daily. Teenagers require more calcium, approximately 1,300 mg of calcium per day, according to the ODS. Adults require 1,000 to 1,200 mg of calcium daily.
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