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5 easy ways to get more calcium—without taking a supplement

Consumer Reports News: May 22, 2008 11:32 AM

Dietary supplements are a great way to boost your calcium intake, but you're better off getting the bone-building nutrient from your diet. Here’s how:

  • Eat your veggies. Certain leafy greens, like bok choy, kale, spinach, and collard greens, are high in calcium.
  • Watch the soda. Studies have shown the phosphorus in soft drinks may interfere with calcium absorption.
  • Skip the salt. A diet high in sodium can increase the loss of calcium, so cut back on your salt intake.
  • Opt for skim. Skim milk has about as much calcium as whole milk, roughly 300 milligrams per 8-ounce glass, but fewer calories.
  • Get juicing. An 8-ounce glass of calcium-fortified orange juice has nearly as much calcium as milk, great if you’re lactose intolerant.

Read more on how to have calcium with your chocolate.


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