High Calcium Foods
13 Surprising Sources of Calcium
Your body is constantly losing calcium—when you sweat, go to the bathroom, when your fingernails and hair grow—and although the mineral is essential for bone health, your body can’t replace what it sheds on its own. That’s why the importance of drinking milk has been drilled into your head since childhood.
But milk products aren’t the only calcium-rich foods—good news if you’re vegan, lactose intolerant, or simply don’t like dairy. To get your daily dose (1,000 mg a day for adults under 50 or 1,200 mg for women over 50 and men over 70, according to the National Osteoporosis Foundation), aim for two to three servings of calcium-rich foods like these a day, suggests Marjorie Nolan, a registered dietitian in New York City. (Search: Symptoms of osteoporosis) Reap the biggest calcium rewards by spreading your servings out over the course of the day: “The body can only absorb so much calcium at one time,”says Nolan.
5 Nutrients Your Diet is Craving