Here’s to healthy bones: non-obvious sources of calcium.

Before I bade (bade?  I looked it up, it's right) Bessie farewell, I always thought milk was essential.  My mom has had osteoporosis for several years and I assumed my best defenses were milk and Viactiv (those “chocolate” calcium chews?).  Well, I’ve learned since that those probably weren’t my best options.  Read my previous post for all the reasons I decided to move away from dairy. 

When I tell people I don’t do dairy anymore, the most common response is “Well, then how do you get your calcium?”  So I thought I’d tell you!  Even if you consume dairy, it's fun to know where else you're getting your calcium.  It's in table form below, from a book called The Cancer Survivor's Guide.  The only difference is that I sorted by absorbable calcium in descending order.  Who sorts alphabetically when there are numbers involved?!  I also eat sardines on occasion and take a high quality calcium supplement.  No offense, Viactiv.  I'm sure you're great.  But your first ingredient is sugar, followed by several kinds of corn syrup, and then some milk and more sugar... no wonder you're so tasty!

Perhaps as importantly, I exercise.  Several studies have shown that exercise is a better option for building healthy bones, and one study showed that milk consumption does not actually correlate with hip fractures (a proxy for bone strength).  So, in the words of one of the heroes of nutrition in my opinion, Dr. Walter Willett, “Skip the milk.  Walk your cow!”



According to the National Academy of Sciences, recommended daily calcium intake levels are below.  Some may be surprised to see how "low" the levels are, based on what some of our calcium supplement providers may prefer us to consume (more!).

• 1,000 milligrams/day for those age 19 to 50
• 1,200 milligrams/day for those age 50 or over
• 1,000 milligrams/day for pregnant or lactating adult women

Calcium in plant foods
Food	Serving size	Calcium content	Fractional absorption	Estimated absorbable calcium per serving
Collard greens, boiled	1 cup	358 mg	52%	186 mg
Kale, boiled	1 cup	188 mg	59%	111 mg
Turnip greens, boiled	1 cup	198 mg	52%	103 mg
Broccoli, boiled	1 cup	178 mg	53%	94 mg
Mustard greens, boiled	1 cup	152 mg	58%	88 mg
Chinese cabbage, boiled	1 cup	158 mg	54%	85 mg
Tofu, set with calcium, firm	1/2 cup	258 mg	31%	80 mg
Rice milk, calcium-fortified	1 cup	300 mg	24%	72 mg
Soymilk, calcium-fortified	1 cup	300 mg	24%	72 mg
Sesame seeds, unhulled	1 ounce	381 mg	21%	58 mg
Rutabaga, boiled	1 cup	72 mg	61%	44 mg
Brussel sprouts, boiled	1 cup	56 mg	64%	36 mg
Cabbage, green, boiled	1 cup	50 mg	65%	33 mg
Beans, white	1 cup	161 mg	17%	27 mg
Cauliflower, boiled	1 cup	34 mg	69%	23 mg
Beans, great northern/navy	1 cup	121-128 mg	17%	21-22 mg
Almonds, dry roasted	1 ounce	80 mg	21%	17 mg
Beans, pinto or red	1 cup	82-89 mg	17%	14-15 mg
Sesame seed butter (Tahini)	1 Tbsp.	64 mg	21%	13 mg
Spinach, boiled*	1 cup	244 mg	5%	12 mg
Figs, dried	10 medium	135 mg	n/a	n/a

*Spinach contains oxalic acid, which hinders calcium absorption.

Sources: Weaver C. M., W.R. Proulx, and R. Heaney.  Choices for achieving adequate

dietary calcium with a vegetarian  diet.  Am J Clin Nutr. 1999; 70(suppl):543S-548S. 

Weaver, C.M., and K.L. Plawecki.  Dietary calcium: adequacy of a vegetarian diet. 

Am J Clin Nutr. 1994;59(Suppl):1238S-1241S.  Keller J. L., A. J. Lanou, and

N. D. Barnard.  The consumer cost of calcium from food and supplements.  J Am

Diet Assoc. 2002;102:1669-1671.