MILK ISN'T THE ONLY ANSWER: NON-DAIRY SOURCES OF CALCIUM

Calcium is vital for the human body and can be found in most plant and animal matter. Calcium is essential for the formation and maintenance of strong bones and teeth. Calcium also helps regulate the heartbeat and is necessary for blood clotting. Your body cannot make calcium. It must come from the food you consume. If you don't get enough, your body robs it from your bones. It's especially important when your bones are growing the fastest - in your teens.

But many Americans, particularly women and teen girls, don't get enough calcium, putting them at risk for developing osteoporosis. When most people think of calcium food sources, they think of milk and other dairy products. However, some people may be lactose intolerant and cannot digest dairy that well or they may have allergies to milk. But you have other sources of calcium that aren't dairy. Foods such as orange juice, cereals, breakfast bars and soy milk have calcium added to them, and one serving of these foods can have as much calcium as a glass of milk - about 300 milligrams. A calcium supplement can also help make up for a gap in your diet, although your best bet is through foods because your body can better absorb the calcium.

A variety of supplements are available with different forms of calcium. When choosing a calcium supplement, stick to brand names with proven reliability. Avoid calcium from bone meal, dolomite or unrefined oyster shells because these may contain lead or other toxic metals. Supplements are not regulated by the Food and Drug Administration. If the product has "AUSP@" on the label, this means it meets voluntary quality standards of purity set by the United States Pharmacopeia. These products are less likely to contain harmful contaminants and more likely to disintegrate in the stomach.

An easy and economical way to boost the calcium content of many meals is to add nonfat powdered dry milk to puddings, homemade cookies, breads or muffins, soups, gravy, casseroles and even a glass of milk. A single tablespoon of nonfat powdered dry milk adds 52 mg of calcium, and 2 to 4 tablespoons can be added to most recipes.

Here is a breakdown of how much calcium you need. The chart is followed by lists of nondairy sources of calcium. Babies in the first 12 months of life should not be given cow's milk, according the American Academy of Pediatrics. Also, don't give low-fat or nonfat milk to babies younger than 2.

Recommended calcium intakes

Age	Calcium intake by milligrams
Birth to 6 months	210
6 months to 1 year	270
1 to 3	500
4 to 8	800
9 to 18	1,300
19 to 50	1,000
51 and older	1,200
Pregnant and breastfeeding	1,000

Nondairy sources

Food source	Serving size	Calcium (mg)
Azuki beans	1 cup, boiled	63
Baked beans, canned	1 cup	128
Black beans	1 cup, boiled	47
Black turtle beans	1 cup	103
Butter beans, canned	1 cup	40
Cranberry beans	1 cup, boiled	89
French beans	1 cup, boiled	111
Great Northern beans	1 cup, boiled	121
Kidney beans	1 cup, boiled	50
Lima beans	1 cup, boiled	32
Mung beans	1 cup, boiled	55
Navy beans	1 cup, boiled	128
Pink beans	1 cup, boiled	88
Pinto beans	1 cup, boiled	82
Refried beans, canned	1 cup	188
Soy beans	1 cup, boiled	175
White beans	1 cup, boiled	161
White beans, small	1 cup, boiled	131
Winged beans	1 cup, boiled	244
Yellow beans	1 cup, boiled	110

Grains

Food source	Serving size	Calcium (mg)
Instant oatmeal	One packet	163
Taco shell	One shell	16
White Bread	One slice	16
Whole wheat bread	One slice	18

Nuts and seeds

Food source	Serving size	Calcium (mg)
Almonds	24 (dried)	75
Brazil nuts	8 (dried)	50
Carob flour	1 cup	359
Pistachios	38 (dried)	38
Sesame seeds	1 tablespoon	10
Sunflower seeds	1 ounce (dried)	33

Seafood

Food source	Serving size	Calcium (mg)
Canned salmon	3 ounces	150
Canned sardines (with bones)	6	250
Oysters	1 cup	195

Vegetables and Greens

Food source	Serving size	Calcium (mg)
Acorn squash	Half cup, baked	45
Butternut squash	Half cup	42
Beet greens	Half cup	82
Blackeyed peas	1 cup	42
Broccoli, raw	Half cup	21
Cabbage, green, raw	Half cup, boiled	25
Cabbage, red, raw	Half cup, boiled	28
Cardoon	3.5 ounces, boiled	72
Carrots, raw	One medium	19
Carrots	Half cup, boiled	24
Cabbage, Chinese	Half cup, boiled	79
Chickpeas	1 cup, boiled	80
Chickory greens, raw	Half cup	90
Collards	1 cup, boiled	148
Dandelion greens	Half cup, boiled	73
Fuki (butterbur)	3.5 ounces, boiled	79
Garlic, raw	Three cloves	16
Kale	Half cup, boiled	47
Mustard greens	Half cup, boiled	52
Parsley, raw	Half cup	39
Pigeon peas	1 cup	72
Spinach, raw	Half cup, boiled	122
Turnip greens, raw	Half cup	53
Watercress, raw	Half cup	20

Other non-dairy sources

Food source	Serving size	Calcium (mg)
Agar, raw	3.5 ounces	2
Agar, dried	3.5 ounces	625
Amaranth	1 cup, boiled	138
Burdock root	1 cup, boiled	62
Cauliflower, raw	Half cup, boiled	17
Cassava, raw	3.5 ounces	91
Chives, raw	1 tablespoon	2
Figs, raw	One medium	18
Figs, dried	10 figs	269
Hummus	1 cup	124
Irish moss, raw	3.5 ounces	72
Kelp, raw	3.5 ounces	168
Laver (nori), raw	3.5 ounces	70
Lupines	1 cup, boiled	85
Molasses, Barbados	1 tablespoon	49
Molasses, blackstrap	1 tablespoon	137
Molasses, light	1 tablespoon	33
Molasses, medium	1 tablespoon	58
Natto	Half cup	191
Orange juice (fortified)	12 ounces	40
Okra	Half cup	50
Papaya, raw	One medium	72
Rhubarb, frozen, raw	1 cup	266
Tempeh	Half cup	75
Tofu, raw, firm	Half cup	258

For More Information: Please consult your physician on your next visit.

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