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 The Surprising Dish That Delivers Calcium If your taste buds, your intolerance to lactose or your politics keep you away from the dairy case, you still can get calcium from food. What many dairy avoiders don't know is that plants can dole out plenty of this important mineral. But, as with hunting for truffles and potential spouses, you have to know what you're looking for.
An easy way to remember which contain calcium: Think Chinese food. Stir-fry dishes often include broccoli (62 mg of the bone-building mineral per cup), bok choy (158 mg in a cup) and edamame (soybeans, delivering 97 mg in a cup).
Even better, these and other Chinese stir-fry favorites have a chemical makeup that allows your body to absorb calcium. Plenty of other green, leafy vegetables -- such as spinach and Swiss chard -- contain calcium, but they also contain an acid called oxalate, which limits how much of the calcium your body can absorb. In fact, you'd need to eat more than four spinach salads to get the amount of calcium in one made with Chinese spinach (and it's not even a top veggie, calcium-wise).
Considering you need a daily dose of 1,500 mg of calcium (and 1,000 IU of vitamin D with that if you're under age 65; 1,200 if you're over that), plus 500 mg of magnesium (to keep you from hating us for recommending the calcium) a day, you'll probably still want a supplement. But it's smart for many reasons to get as much as you can from nutritious veggies.
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The YOU Docs, Mehmet Oz and Mike Roizen, are authors of "YOU: On a Diet." Want more? See "The Dr. Oz Show" on TV (check local listings). To submit questions, go to www.RealAge.com. (c) 2010 Michael Roizen, M.D. and Mehmet Oz, M.D. Distributed by King Features Syndicate, Inc. |
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