Calcium -- The Best Ways to Get it in Your Diet

Calcium is a tricky beast:
-- If you get over 250% of your recommended daily allowance, your body can OD on it.
-- If you don't get enough, your bones, teeth and muscles will suffer.
-- You can only absorb up to 60% of your recommended daily allowance at a time 
-- You need Vitamin D to absorb calcium.

So, with all of that in mind, what are the best ways to get calcium?

You can use supplements -- like TUMS -- but the best source of vitamins and nutrients is food.

If you're an omnivore, dairy makes a lot of sense. Don't overdo it, and don't consume dairy (primarily) through high fat sources -- like full fat cheeses -- but in moderation, even full fat cheese is fine.

If you like yoghurt, be conscious of how much sugar (and fat) your favorite brand includes. I prefer my yoghurt nonfat and plain. Trader Joe's actually has a really great French Style nonfat plain yoghurt. I add stevia, vanilla extract and some cinnamon, and it's amazing (healthy and relatively low-cal). Sometimes I mix in fresh blueberries (for brain health!), and then it's a real treat.

Trader Joe's also has Irish sharp cheddar, reduced fat -- which is yummy -- I like to have a slice on its own, or melted on whole wheat bread.

Nonfat, or low fat milk -- with cereal (organic oatmeal with milk is a great breakfast treat) -- or alone, is another great source.

If you prefer to get your calcium from non animal sources, oranges offer 6% of your recommended daily allowance. Tofu -- when processed with calcium sulfate -- has 20-33% per 4 ounce serving. Cooked collard greens offer 36% percent of your RDA per cup. Almonds and broccoli both offer about 9% of your recommended daily allowance per serving.

For more ways to get calcium without consuming dairy, check out The Vegetarian Resource Group's post on calcium in a vegan diet. 

For a more complete picture of calcium and its absorption, The National Institute of Health's Office of Dietary Supplements has a great calcium fact sheet.

And two last parting tips -- do engage in weight-bearing exercise in order to keep calcium in your bones, and don't eat too much meat -- excessive amounts of protein can actually leech calcium from your bones -- as can too much caffeine, salt and carbonated beverages.

So, how do you approach the calcium conundrum? Or how do you hope to change your approach?