How can Americans ensure they get enough calcium in their diet?

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How can Americans ensure they get enough calcium in their diet?

Americans can ensure they get enough calcium in their diet by focusing on calcium-rich foods, fortified products, and supplements if necessary. Here are some effective ways to meet calcium needs:

Dairy Products: Milk, cheese, and yogurt are among the best sources of calcium. A single cup of milk provides about 300 mg of calcium, which is roughly 30% of the daily recommended intake for adults.
Leafy Green Vegetables: Vegetables like kale, collard greens, and bok choy contain significant amounts of calcium. Although spinach has calcium, it also has oxalates that can limit calcium absorption.
Fortified Foods: Many non-dairy milk alternatives, like almond, soy, and oat milk, are fortified with calcium. Some cereals, orange juice, and bread are also fortified, providing an alternative source for those who are lactose intolerant or prefer non-dairy options.
Nuts and Seeds: Almonds, chia seeds, and sesame seeds provide calcium. For example, two tablespoons of chia seeds contain about 179 mg of calcium, making them a useful addition to smoothies, yogurts, and salads.
Fish with Bones: Canned fish like salmon and sardines (with bones) are rich in calcium. The bones are soft and safe to eat, providing a high dose of calcium along with protein and healthy fats.
Beans and Lentils: Certain legumes, especially white beans, provide moderate amounts of calcium and are versatile in soups, salads, and various recipes.
Calcium Supplements: For those who cannot get enough calcium through food alone, supplements can be a good option. Calcium carbonate and calcium citrate are common forms; calcium citrate is generally easier to absorb and can be taken without food.
Check for Vitamin D: Vitamin D is essential for calcium absorption, so ensuring adequate vitamin D levels through sunlight exposure, fortified foods, or supplements can help the body use calcium more effectively.
Limit Foods that Interfere with Calcium Absorption: High-sodium and high-caffeine foods can increase calcium excretion, and excessive amounts of oxalates (in foods like spinach and beet greens) or phytates (in legumes and grains) can reduce calcium absorption. Balancing these foods in the diet can improve calcium retention.

For adults, the recommended daily intake is about 1,000 mg, increasing to 1,200 mg for women over 50 and men over 70. A balanced diet that incorporates these calcium sources, along with regular monitoring of vitamin D intake, helps support bone health and overall calcium needs.