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Look Beyond Milk for Your Calcium Needs

By Sara Butler

Once you emerge from the preschool years, drinking milk may not be the best way to get the calcium you need. Milk is not a bad way, but there are better ways to get calcium in your diet – calcium your body needs to have strong and healthy bones. Here are some foods from which you can get your daily dose of calcium that are a bit more grown up.

Why Calcium is Important

You need calcium in order to have healthy bones and teeth, even as you age. The older you get, the more susceptible you become to bone loss that can eventually lead to osteoporosis. You also need calcium in order for your muscles to function right and to help your body regulate nerve signals, heartbeat, and help your blood to clot. It’s essential to good health, so make sure you’re getting 1000 milligrams per day, more if you’re a woman of childbearing age. Natural sources will always be the best.


Salmon is one of the healthiest proteins you can put on your plate. It’s full of good fats and has a whopping 340 milligrams of calcium in every 5-ounce serving. Salmon also promotes heart health and can help to prevent chronic inflammation.

One thing about calcium is that it should be ingested along with Vitamin D in order for you to best absorb it. This is why you often see milk with added Vitamin D. Salmon is a great natural source of Vitamin D, so it’s got the whole calcium absorbing package – and it’s delicious too.


Chickpeas are a very versatile food and pack 315 milligrams of calcium per serving. They also have 10 grams of protein and 30 grams of fiber to keep you full. They’re easy to add to dishes such as your favorite chili, or throw on top of a salad. You can also roast them savory or sweet and turn them into a crunchy snack that will fill you up and get you well on your way to meeting your daily calcium goal!

Dark Leafy Greens

Kale, turnip greens, bok choy and the like are big-time calcium promoters. Two cups of kale has 188 milligrams of calcium, while the same amount of turnip greens has 394 milligrams. Add a little olive oil and sauté yourself up a tasty calcium vehicle. 

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.

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