Women’s dietary calcium needs increase at different stages of life. This can make it hard to get enough calcium daily to support the growth and replacement of bone cells. A continual mineral supply prevents the body from removing calcium stored in healthy bone, where it provides skeletal strength, for other metabolic purposes. All women -- especially those with greater risk for low bone density due to pregnancy, menopause, lactose intolerance or age -- should strive to get from 1,000 to 1,300 milligrams of calcium daily.
Fortified Cereal
Calcium is added to some brands of cereal in addition to the typical iron and vitamin B enrichment. This calcium source is ideal for women who are pregnant or over 50 and may need extra iron, folate or vitamin B-12 in addition to calcium. A breakfast of a suggested cereal serving that provides up to 1,000 milligrams of calcium, along with the 300 milligrams of calcium in 1 cup of milk, contributes 100 percent of the daily calcium needs for most women.
Fat-Free Yogurt
With 452 milligrams of calcium per 8 ounces, fat-free yogurt represents the best dairy source of calcium for women. Even lactose-intolerant women may be able to consume yogurt without health problems. The bacterial cultures in some yogurts reduce the level of lactose during digestion, according to the National Digestive Diseases Information Clearinghouse. The calcium concentration is greater in the presence of less fat, making low-fat and fat-free varieties better calcium sources than yogurt made with whole milk.
Canned Sardines and Salmon
Because all animals store calcium minerals in their bones, eating the tiny bones of processed fish adds significant calcium to women’s diets. The bones in canned sardines and salmon are palatable and greatly increase the dietary calcium content of these fish. Three-ounce servings of canned sardines offer 325 milligrams of calcium, and servings of pink salmon varieties canned with bones offer 181 milligrams of calcium. These saltwater fish also provide vitamin D, which your body requires for effective calcium absorption.
Cooked Frozen Spinach
Because calcium content increases as vegetable water content decreases, cooked spinach contains more calcium than raw leaves. Cooking frozen spinach adds even more calcium due to heating during commercial processing and on your stovetop. One cup of cooked frozen spinach adds 291 milligrams of calcium to your daily totals.
Member Comments