Healthy foods; the calcium boosters

Calcium is the most abundant mineral in the human body, according to the National Institutes of Health(NIH), and the recommended intake is 1,000 mg a day for adults. Ninety-nine percent of the body’s calcium is stored in bones and teeth for structural support. The NIH recommends getting the calcium you need from foods before turning to supplements, and while dairy products are the most obvious source of calcium, there are other foods that can provide your daily dose; Yogurt Plain, nonfat yogurt is the top source of calcium. Eight ounces provide 452 mg of calcium and 127 calories. Low-fat plain yogurt (415 mg of calcium and 143 calories) and fruit yogurt (345 mg of calcium and 232 calories) are not far behind. Cheese Indulge in a little cheese knowing it provides plenty of calcium. The top source? Romano cheese with 452 mg of calcium and 165 calories per 1.5 ounces. Sardines Sardines already score points for having low levels of contaminants and high levels of omega-3 fatty acids. But the little fish also give you 325 mg of calcium per 3 ounces. Milk One cup of skim milk has 306 mg of calcium and 83 calories. The better news? Chocolate milk is also a good source of calcium with 288 mg. Collard Greens A half cup of collard greens has 178 mg of calcium and 31 calories.

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Healthy foods; the calcium boosters