Why Calcium Matters
Calcium is a key building block for strong bones and teeth. It also helps your muscles work and keeps your heart beating steadily. But as we age, our bodies absorb less calcium, and we’re more prone to bone loss or fractures—especially if we’re living with chronic conditions like diabetes or high blood pressure.
How Much Calcium Do You Need?
For most adults over 50, aim for 1,200 mg of calcium per day. That can sound like a lot, but the good news is: you don’t have to rely on milk alone to get there.
1 cup of milk has around 300 mg of calcium. Let’s look at what other foods have even more—or come pretty close.
Foods with More Calcium Than Milk
Bonus: Easy Ways to Add These to Your Day
- Sprinkle chia seeds into oatmeal or yogurt
- Add tofu to stir-fries or soups
- Snack on roasted edamame or almonds
- Sip fortified orange juice with breakfast
- Mix canned sardines into salads or serve on toast
- Cook collard greens or spinach as a tasty side
- Use black-eyed peas in soups or stews
One More Thing: Remember Vitamin D
Calcium needs a buddy—vitamin D helps your body absorb it. Try to get some sunshine each day or choose foods like fatty fish, eggs, and fortified products.