How to get more calcium

We need calcium for healthy bones and teeth, but it may be safest to get yours from what you eat and drink, rather than from taking a high dose long term calcium supplement.

Studies have begun to show there may be an upward trend in heart attacks and other cardiovascular problems in postmenopausal women taking calcium supplements. New Zealand osteoporosis researcher Professor Ian Reid advises against calcium supplementation in people over the age of 70 years and in those known to have coronary heart disease. In younger people, he says, it may be sensible to aim for a smaller dose, say 500mg/day.

Dairy foods and seafood-based food have the highest amount of calcium, and this is more readily absorbed than plant, cereal or bread based calcium.

Try these tips to increase your calcium intake

• Select reduced-fat varieties of dairy foods.
• Small amounts of raw, unsalted almonds make good snacks.
• Make a green leafy salad with 45g tinned salmon as a quick lunch.
• A pottle of low fat yoghurt is a filling afternoon tea.
• take a flavoured milk to work or school to have with lunch
• try adding some of the calcium-rich foods from the table below to your meals.

Food and drink that contain calcium