Got Milk? How much calcium do you need?

Got Milk?  Chocolate milk is a favorite go to as an after workout drink.  Milk is a great source of calcium, but how much do you need?

Did you know that only 30% of the calcium we eat is absorbed?  Even less as we age?  True, and scary.  We need that calcium to build strong bones, especially as we age.  Calcium in oxalic acid high foods is not well absorbed, these are foods like spinach, rhubarb and chard.  Vitamin D helps absorption and is fairly well absorbed from dairy like milk, yogurt and cheese (the richest in calcium) at meals.  But where else can you find rich sources of calcium for your diet?  

1 cup of Milk has approximately 300 mg of calcium regardless of fat content, so skim milk is just as good a source as 2% or whole milk.  Here are other sources and how they stack up against Milk.

1 cup cooked soybeans = 261 mg

1 cup cooked bok choy = 158 mg

1 cup mustard greens = 104 mg

1 cup cooked kale = 94 mg

Just how much calcium should you be getting every day?  The answer varies based on your age and gender.  

Recommended Daily allowances

Age 31-50                1,000 mg/day

Males age 51-70      1,000 mg/day

Females age 51-70    1,200 mg/day

Over age 70              1,200 mg/day

Calcium is an important component of a healthy diet, knowing where to get calcium your body can use can be a bit tricky.  Working these sources into your diet along with your dairy consumption or instead of it can help you reach your daily intake goals and that's great news for strong, healthy bones.

Source: pg 13 April/May 2012 issue of Taste of Home/Healthy Cooking