If you want to increase your calcium intake without blowing your diet and without taking more supplements, then check out these foods:
1. Fat-free American cheese slices (3 slices). Calories 90. Calcium 450 mg.
2. Yogurt, plain, low fat (1 cup). Calories 110. Calcium 415 mg.
3. Sardines with bones, no oil (3/4 can). Calories 100. Calcium 372 mg.
4. Collard greens (1 cup). Calories 11. Calcium 355 mg.
5. Skim milk (1 cup). Calories 90. Calcium 306 mg.
6. Orange juice fortified with calcium (1 cup). Calories 110. Calcium 300 mg.
7. Spinach, frozen (1 cup). Calories 30. Calcium 291 mg.
8. Turnip greens (1 cup). Calories 10. Calcium 252 mg.
9. Cottage cheese (1/2 cup). Calories 100. Calcium 160 mg.
10. Broccoli (1 cup). Calories 31. Calcium 158 mg.
And here are Top Ten Calcium Facts You Need to Know
1. Calcium supplements can kill you (see item 10).
2. It protects teeth, bone, nerve, muscle, and blood-clotting health.
3. Contrary to popular belief, kidney stones are not caused by – but can be prevented by – high calcium intake.
4. Excess sodium (salt) can deplete your calcium levels.
5. People normally lose 500 mg of calcium a day.
6. Calcium can not be made by the body and must be taken in from outside the body.
7. Too much calcium in the body (hypercalcemia) can damage nerves, heart, kidneys, gastrointestinal tract, muscles, and bones.
8. Without vitamin D, your body can not use calcium.
9. Calcium needs: age 9 to 18 = 1300 mg / day; age 19-50 = 1000 mg / day; over age 51 = 1200 mg / day.
10. A 2008 New Zealand study revealed that taking calcium supplements as opposed to getting calcium from foods dramatically increased the chances of myocardial infarction, stroke, and sudden death in health post-menopausal women.
"The researchers worked out that including the daily supplement, women in the calcium group were getting on average about 1,861 milligrams (mg) of calcium a day, while those in the placebo group, who got their daily calcium only from their diet, averaged about 853 mg a day. "
See your doctor before making any dietary changes, of course, but I think you'll agree that getting calcium from food is very doable and healthier for you than supplements.