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Calcium for
 Good Bone Health |
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Can Diet Help Bone Health?
Calcium is a big contributor to many of the body's processes — building bones, blood clotting, muscle contraction,
enzyme activity and nerve functions — working together to sustain life. But its biggest role is building bone and reducing
the risk of osteoporosis.
The following table shows current calcium recommendations by the National Institutes of Health (NIH) by age group.
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Age/Gender
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NIH Recommendation
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Females, 25-49 years |
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1000 mg |
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| Females, pregnant/nursing |
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1200-1500 mg |
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| Females, postmenopausal, 50-64 years |
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 | On estrogen replacement therapy |
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1000 mg |
| Not on estrogen replacement therapy |
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1500 mg |
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| Males, 25-64 years |
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1000 mg |
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| Males/females, 65+ years |
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1500 mg |
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In spite of its importance, many adults have a hard time getting enough calcium in their diet (about 1200 mg/day).
The following table offers a list of selected calcium-rich foods and their calcium content.
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| Food |
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Amount of Calcium |
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Milk (whole, skim, buttermilk), 1 cup |
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291-316 mg |
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| Yogurt, plain, 1 cup |
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274-415 mg |
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| Sardines with bones, 3 oz |
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371 mg |
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| Tofu (processed with calcium salts) |
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225 mg |
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| Salmon with bones, 3 oz |
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167 mg |
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| Processed cheese, 1 oz |
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159-219 mg |
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| Collard greens (cooked), 1 cup |
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148-357 mg |
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| Kale (cooked), 1 cup |
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94-179 mg |
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| Broccoli (cooked), 1 cup |
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94-135 mg |
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| Almonds, 1 oz |
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75 mg |
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Foods to Avoid
Certain foods may decrease the amount of calcium in the body and should be avoided. They include:
 | Carbonated cola drinks |
| Legumes and wheat bran (large amounts) |
| High-fat foods and foods high in saturated fats |
| Large amounts of chocolate |
| Excessive caffeine |
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