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get more calcium

Calcium is an important part of diet and bone health.

Here are eight ways to add calcium:

Low-fat or skim milk

Milk is one of the most versatile ways to get calcium. A single cup supplies almost a third of the calcium you need each day.

Collard greens

Collard greens are an excellent source of calcium. One cup, cooked, delivers 260 milligrams. And research shows that calcium from cruciferous vegetables, such as collard greens, is well absorbed (calcium from spinach, on the other hand, is not).

Low-fat or nonfat yogurt

One cup of nonfat or low-fat (1 percent) plain yogurt delivers almost half your daily calcium needs. Greek yogurt has less calcium than regular, but it’s still an excellent source, with about 290 milligrams of calcium a cup.

Rhubarb

One cup of cooked rhubarb provides a third of your daily recommended calcium intake.

Milk alternatives

Not into dairy? Look for a fortified milk alternative, such as soy or almond milk, with a similar nutrition profile to milk. One serving should deliver at least 25 percent of the daily value of calcium and vitamin D.

Part-skim ricotta

Part-skim ricotta is one of the most calcium-dense foods around. Just one-half cup of part-skim ricotta boasts even more calcium than a cup of milk.

Tofu

In addition to being a great vegetarian protein, tofu is an excellent source of calcium, supplying 25 percent of what you need each day. Just make sure the tofu is “calcium-set.” This is usually the kind that is packaged with liquid, not sealed in a box.

Sardines

Just 3 ounces of sardines with the bones gives you a third of your daily calcium needs, along with a healthy helping of brain-boosting omega-3s.

– Kerri-Ann Jennings, Foodnetwork.com

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