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Eat your calcium

Pamela Allardice
Friday, July 18, 2008
 
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Surprising findings from a new study reported in the American Journal of Clinical Nutrition indicate that women who get most of their calcium from food have higher bone density than women whose calcium comes mainly from tablets – even when the supplement takers have a higher average calcium intake.

The survey of postmenopausal women was conducted by researchers at the Washington University School of Medicine. According to study authors, only about a third of the calcium in supplements is absorbed, whereas dietary calcium may be more bio-available.

Good food sources of calcium include:

  • dairy products
  • fortified foods (orange juice, rice or soy milk)
  • dark green leafy vegetables
  • legumes (white, navy and pinto beans, chickpeas)
  • soy foods (tofu, tempeh)
  • tahini (sesame seed butter)
  • almonds
  • canned fish with bones (salmon or sardines).

    YOUR SAY: How do you ensure you get enough calcium in your diet? Tell us below!

 
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User comments
Iam on a calcium diet my calcium levels were low I try & have as much calcium as I can now & tell our neices that it is impotant to eat your greens & have your fish (which one likes & the other doesn`t eat vegies I`m hoping to go off calcuim supplements have a bone density test this yr wish me luck!
I have yogurt almost every day with LSA mixed in thats breakfast the for lunch most days a couple slices hard cheese with hard boiled eggs and a green salad dinner some red meat or chicken with vegetables .I used a lot of spinach in egg dishes and in the winter in stews . I find the frozen spinach at aldi stores so easy as in 6 squares i mix this with diced onion and grated carrot and add to sausage rolls (delish) couple of cups green tea with ginger and of course 2 or 3 cups coffee for the day

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