Calcium is a mineral that essential to the growth and maintenance of strong bones. Your body needs a constant supply of calcium. When there is not enough calcium available from the diet, your body pulls what it needs from your bones. Over time, a diet lacking in calcium can lead to osteoporosis .

Why Should I Follow a High-calcium Diet?

If you are at risk for or have osteoporosis, a diet high in calcium is one important part of your prevention or treatment plan. Calcium can help build and maintain strong bones, and in individuals who already have osteoporosis, it can reduce the rate of bone loss.

How Much Calcium Do I Need?

In general, men and premenopausal women need 1,000 milligrams of calcium per day. Postmenopausal women need 1,500 milligrams per day. Women who are nursing need 1,300 milligrams per day.

What are Some Good Sources of Calcium?

Rather than focusing on consuming more of just one calcium-rich food, such as milk, try adding a variety of different foods. The table below lists examples of some foods that are good sources of calcium:

Fruit
Specific food (1 cup)Milligrams of Calcium
Calcium-fortified orange juice330-350
Dried figs241
Cereals
Specific food (amount)Milligrams of Calcium
General Mills Fiber One Bran (1/2 cup)200
General Mills Whole Grain Total (3/4 cup)400
General Mills Wheaties (1 cup)200
Kellogg's All Bran Original (1/2 cup)250
Quaker Life (3/4 cup)200
Cheese
Specific food (amount)Milligrams of Calcium
Cheddar (1 ounce)204
Gruyere (1 ounce)287
Mozzarella, part skim (1 ounce)222
Muenster (1 ounce)203
Parmesan, grated (1 ounce)314
Pasteurized American (1 ounce)156
Provolone (1 ounce)214
Swiss (1 ounce)224
Cottage cheese 1% milkfat (1 cup)138
Yogurt
Specific food (amount)Milligrams of Calcium
Frozen (1 cup)74
Fruit, nonfat, or lowfat (6 ounces)258
Milk (dairy)
Specific food (1 cup)Milligrams of Calcium
Nonfat306
Lowfat290
Whole276
Fish
Specific food (amount)Milligrams of Calcium
Atlantic sardines with bones, canned in oil, drained 2 sardines92
Canned pink salmon with bones and liquid (3 ounces)181
Canned sockeye salmon with bones, drained (3 ounces)203
Soy
Specific food (1 cup)Milligrams of Calcium
Soy93
Soy, calcium-fortified368
Soybeans261
Vegetables
Specific food (1 cup)Milligrams of Calcium
Collards, frozen, chopped, boiled357
Kale – chopped, fresh, boiled94
Kale – chopped, frozen, boiled179
Mustard greens, fresh, boiled104
Spinach – chopped, fresh, boiled245
Spinach – chopped, frozen, boiled290

What Other Dietary or Lifestyle Changes Should I Make?

In addition to increasing calcium intake, other important components of preventing or treating osteoporosis include:

Vitamin D is essential in order for your body to use the calcium you consume. Good sources of vitamin D include fortified milk, salmon, mackerel, egg yolks, and sunlight. Weight-bearing exercise, such as walking, running, and strength-training, can help strengthen your bones. And quitting smoking is essential to stopping further bone loss.

Are There Any Foods That I Should Avoid?

While there is no single food to avoid on this diet, a diet high in fiber, alcohol, or caffeine can inhibit your body’s absorption of calcium.

Suggestions on Increasing Calcium Intake

Here are some tips on how to increase your intake of calcium:

  • Choose breakfast cereals that are fortified with calcium.
  • Add milk instead of water when making hot oatmeal.
  • Use canned salmon, instead of tuna, to make lunch salads.
  • Drink calcium-fortified orange juice.
  • Add nonfat dry milk to recipes such as pancakes, bread, cookies, puddings, and cocoa.
  • Use yogurt in place of sour cream or mayonnaise when making dressings, dips, or sauces.
  • Add shredded cheese to foods such as baked potatoes, casseroles, and salads.
  • If you are finding it difficult to get enough calcium through your diet alone, talk to your doctor about taking calcium supplements.