High-Calcium Diet

Calcium is a mineral that is vital to your body's health. It helps your body grow and keep strong bones. Your body always needs calcium. When there is not enough in the foods you eat, your body pulls what it needs from your bones. Over time, this can lead to osteoporosis(weak bones).

Why Should I Eat This Way?

If you are at risk for or have osteoporosis, eating foods that are high in calcium can help. It can help build and keep strong bones. If you do it already, then it can lower the rate of bone loss.

How Much Calcium Do I Need?

Men and premenopausal women need 1,000 milligrams (mg) of calcium per day. Postmenopausal women need 1,200 mg. per day. Teens need 1,300 mg. per day.

What Are Some Good Sources of Calcium?

Don't focus on eating more of just one food with calcium, such as milk. Try adding other foods. This table lists some foods that are good sources:

What Other Changes Should I Make?

Besides calcium, other ways to protect your bones are:

• Getting enough vitamin D, protein, zinc, magnesium, vitamin K, Omega-3, folate, and vitamin B12
• Focusing on a balanced diet that is high in fruit, vegetables, whole grains, poultry, fish, nuts and legumes, and low-fat dairy products
• Eating less processed foods
• Doing weight-bearing exercise
• Quitting smoking

Vitamin D is vital in order for your body to use the calcium you eat. Good sources are: milk with calcium, salmon, mackerel, egg yolks, and sunlight. Weight-bearing exercise, such as walking, running, and strength-training, can help make your bones strong. Also, quitting smoking is vital to stopping more bone loss.

Are There Any Foods That I Should Not Eat?

Eating foods that are very high in fiber or alcohol can get in the way of your body getting enough calcium. Caffeine, found in coffee, tea, or soda, can also pull calcium out of your bones and into your urine.

Tips on Getting More Calcium

Here are some tips on how to get more calcium:

• Choose breakfast cereals that have calcium.
• Add milk in place of water when you make oatmeal.
• Use canned salmon, instead of tuna, to make lunch salads.
• Drink orange juice that has calcium.
• Add nonfat dry milk to the things you cook, 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 hard to get enough calcium, talk to your doctor about taking calcium pills.

Resources

National Dairy Council
http://www.nationaldairycouncil.org

National Osteoporosis Foundation
http://www.nof.org

Canadian Resources

Health Canada
https://www.canada.ca

Osteoporosis Canada
http://www.osteoporosis.ca

References

Calcium. Office of Dietary Supplements—National Institutes of Health website. Available at: http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional. Accessed February 3, 2021.

Calcium and vitamin D for treatment and prevention of osteoporosis. EBSCO DynaMed website. Available at: https://www.dynamed.com/management/calcium-and-vitamin-d-for-treatment-and-prevention-of-osteoporosis. Accessed February 3, 2021.

Calcium intake and supplementation. EBSCO DynaMed website. Available at: https://www.dynamed.com/drug-review/calcium-intake-and-supplementation. Accessed February 3, 2021.

Muñoz-Garach A, García-Fontana B, et al. (2020). Nutrients and Dietary Patterns Related to Osteoporosis. Nutrients, 12(7), 1986.

Vitamin D. Office of Dietary Supplements website. Available at: http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional. Accessed February 3, 2021.

• EBSCO Medical Review Board Dianne Scheinberg Rishikof MS, RD, LDN
• 202012
• 20210203