We all know that calcium is very important for bone health, but it is also crucial for the health of our muscles and nerves. Many of us do not get enough calcium and use supplements, but there is some concern about their safety. According to Jackie Oleski, R.D., L.D., a registered dietician at Piedmont Hospital, adults need 1,000 to 1,300 milligrams of calcium a day. “The best sources from food are dairy products,” she says. “Dairy products per serving give us about 300 milligrams of calcium and while there are many other foods that are good sources of calcium, they don’t come close to meeting the amount that dairy provides us.”

If you do not like dairy products, she recommends eating plenty of fruits, whole grains and vegetables, as well as looking for products that are fortified with calcium, such as orange juice, cereal and margarines. “Cabbage, kale and broccoli are all good sources of calcium and kale happens to be an exceptional one,” she adds. “These vegetables give us about 100 milligrams per serving. So, while they give us some calcium, they are still not a significant source.”

To aid in calcium absorption, she advises that you need to get plenty of vitamin D from your diet. In fact, some calcium-rich foods are also good sources of vitamin D, like milk. Keep in mind that some ingredients can interfere with calcium absorption, such as oscillates and caffeine. “If you put coffee and cream together, you may not get all the calcium from the milk you put in the coffee,” says Oleski.

What’s the take home message, especially for women who might be fearful of taking calcium supplements? “I recommend getting at least two to three servings of dairy every day, along with those other foods that are good sources, such as kale, broccoli and cabbage, and calcium-fortified foods.”

So remember, your diet is one of the best ways to get your recommended daily intake of calcium. In addition to a calcium-rich diet, be sure to get plenty of exercise. Workouts can help prevent osteoporosis and keep your bones strong.

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